The Fastest Way to Build Muscle (Do THIS, Not That)

Okay James, so set up the scene. We want to build as much muscle as possible on a human's frame in 12 weeks. Guy, girl, doesn't matter. We want to build as much muscle as possible. Where do you begin?

Okay, so I think there's 4 key pillars that we want to look at here, and I think the first one we should look at is sleep and recovery.

Okay, wasn't where I was going to start, but sure, let's start there.

I'm sure we'll get to where you wanted to start, but look, I think sleep is one of the ways in which we can optimize so many different things, especially performance and our ability to build muscle. So I think that has to absolutely be a key focus. Focusing on duration of sleep and quality of sleep would be the, the biggest things that we'd want to optimize in this instance. So I think from a duration standpoint, somewhere between 7 to 9 hours would be great. And from a quality perspective, we want that to be unbroken sleep. We want to make sure that people are waking up feeling rested, they're getting enough REM sleep within that. So we could track that to get a better gauge on it.

Well, we definitely will be tracking that, right? Correct.

We're talking about optimizing, optimizing. We want to be tracking, yeah, everything, right?

So I'm going to go Oura because I know Oura, but Whoop's good and all the others I'm sure are fine, but I use Oura, so let's go with Oura.

So I also think making sure that we create a sleep routine in the lead-up to bed is really important as well. So making sure that we are coming off devices around an hour before bed, so we're reducing that blue light. Maybe even doing something like journaling or reading to just calm the body, get thoughts out of the mind down onto a piece of paper so we're not overthinking when we go to sleep. These can all be very simple ways in which we can get to sleep better, optimize.

Easiest way to say it: someone who doesn't sleep well isn't going to pack on as much muscle.

Correct.

It's going to affect the recovery. I look at sleep as almost like your willpower replenishment source. So you're not going to train as hard if your willpower— I mean, you know, I could put chocolate in front of you, and if your willpower is high, you're going to easily disregard the chocolate. But sleep, what it does is it brings in fatigue, so you start getting decision fatigue much quicker during the day. So it's not only just about the hormonal regulation, it's also about the psychological effect that restorative sleep has on our psychology and our body. The other thing that I'm a huge advocate on sleep with is you have to sleep in a cave. There has to there has to be absolutely no light that penetrates the bedroom. You want it pitch black to the point that if you were to put your hand in front of your face, you should not be able to see your hand. That's how dark you want your, your room. And if you want to build muscle seriously and build as fast as possible, and we want to optimize sleep, we want to sleep in darkness. And also then as well, I would be supplementing with the magnesium night powder from Designs for Health to help people get in a more restorative sleep. Would I do anything carbohydrate-wise? Not carbohydrate, but amino Acid-wise, depending on which we're going to get to, nutrition. I might also look at— actually, I would— for somebody who wants to build as much muscle as possible, I would use the Thorne Amino Complex just before bed inside of the, the sleep powder as well. So I'd use both. So that way, when you're at sleep and your body is repairing, your body has an influx of amino acids to repair. And obviously, in this point, we're not going to be in a calorie deficit, we're going to be slight surplus for this person, but I'm definitely going to be putting a lot of amino acids before bed to help people recover faster during the restorative sleep.

How about I counter you, okay, with a casein protein in a protein shake with a little bit of fats so we can slow down that protein synthesis?

Personally, I don't like casein on a personal level. I suppose you could if the person did well with casein protein. I find it can cause digestive symptoms I would rather use amino complex, but you kind of have a decision tree now.

So we'll settle on some form of protein, some form of protein, minutes to an hour before bedtime as well.

Collagen, amino acid complex, all that. I'm going to go for the amino acid complex, you go for the casein. I think you probably could add in collagen at some point of the day, whether it's— probably wouldn't do it before bed. I'd probably do that more during the day, but I'd definitely do the aminos at night. So either or, choose your own adventure. I think both would give you a fairly decent result. I think tracking your sleep is gonna be absolutely important to make sure, and we do wanna get your heart rate. You have your two branches of the nervous system, your parasympathetic and your sympathetic. We wanna get you as parasympathetic as possible, which is your rest and digest. So for me, ideally, Epsom salt bath before bed is what would I'd be giving, a hot bath, Epsom salt, sitting in the bath for 20 minutes, and then going to bed. That way you're getting an influx of magnesium as well. You're going parasympathetic, getting rid of device time, Not because, you know, the blue light, I suppose the verdict is somewhat out on that, but getting people to relax, reading a book of some sort and winding down so their heart rate gets lower. So when they do go to sleep, they're getting really rested and well slept.

Is it right that warm bath, warm shower cools your core body temperature?

So is that right? Yeah, if you basically, if you have a cold, if you have super cold, your body will have to heat up because you're cold.

Sympathetic.

Yeah, so you're better off before bed having warm. You don't want to go super cold before bed because it is kind of a little bit— if you go super cold before bed, you're stressing out the body, getting sympathetic, which is the opposite of what we want. We want to be, you know, in that not super hot, but we do want it warm to get that in relaxation. We don't want— it's not about challenging the body in the PM. You want to challenge the body in the AM is where I'd be going. If I'm optimizing everything, that's definitely how I'm going to be looking at it because the PM is for winding down and sleeping.

Awesome.

Anything else you'd add?

So in summary, 7 to 9 hours.

7 to 9 hours is a good recommendation.

Yeah, protein, amino acids, some form of entry form, magnesium, 60 minutes pre-bed. Yep, with magnesium.

Yep. And a wind-down process of either bath or— and remember, this is for the absolute optimized. Yep.

Wind-down process, and then some form of being able to track your deep restorative sleep to make sure it's actually where we need it to be.

100%. Anything else?

Or blue light before bed. Yeah, devices as best as possible.

As best as possible.

If we're optimizing, an hour before bed, phones, TVs, get rid of them. That's what we're talking about, right? Optimization.

The biggest thing about blue light is watching things that stress you out more so, I would say, than the blue light itself, is your psychological reaction to the things that you don't like. And unfortunately, with social media and just your phone is you can't control that. You know, you're going to swipe, you're going to see something that annoys you, and you're going to start to get triggered. Or, you know, so you want to be careful of what— I look at that as food, what you let in. You know, your— what you consume is not just what you eat. What you consume is, you know, energy from people and information. So you want to limit that as, as best you can to not consume and trigger yourself before you're trying to get a deep restful sleep. So let's move on to what I wanted to start with, which is nutrition. So for this person, I'm going to set protein between 2 to 2, probably 2.2 times body weight.

Do you agree with that, male or female?

Does it really matter?

Male, female will be a little bit less, but well, 2 to 2.6 protein intake hasn't been shown to be different between male and female. 2.2, yeah, I suppose.

How? I suppose in food preferences, whether you want to give them a bit more protein, but in terms of actual protein, there's no real difference between males.

It's all relative, right?

Per kilo, correct. It's still, it's still the same. So I would go 2 to 2.2, probably 2.2. I wouldn't go higher because obviously I want carbohydrates, I want fats. In someone who's going more calorie restrictive would go 2.5 to 3, but I think if we're gonna keep them somewhat high, possibly 2.4-ish, so maybe somewhere around that is where I wanna sit with protein. All animal proteins, maybe one shake, I would do depending on the lifestyle.

I think also the amount of calories as well. You don't want to be forcing somebody to get too much animal protein down, so a shake might be more of a convenience, give the digestive system a bit of a break because we're going to be in a surplus obviously with the goal being to gain muscle. So it can give a little bit of variation.

Yeah, they're just not doing any vegan proteins because vegan protein's incomplete, right? So no pea protein, don't taste great. No, they don't taste great. No tofu, no soy. It's 100% gonna be an animal protein because they're your complete proteins, which is just gonna be better for building muscle and a larger amino acid profile. So it will be a problem. It's not to say you can't build muscle as a vegan and you can't build muscle, I'm not saying that at all. Of course you can, but the fastest way to Rome, in this case is building muscle, is animal protein.

Superior protein source.

It is a superior protein 'cause otherwise you're gonna have to fortify and again, the sources don't taste as nice. I will be definitely using game meat, so like kangaroo, I think that's amazing. It's also very, very lean. And variance of food. So as much as I love lamb, we're probably going to have to watch how much lamb and salmon in the diet just because there's a lot of fat that could blow it out, although it could definitely be included inside the calories. For fat, probably shooting around that 1 to 1.2 times body weight in kilos. And then the rest— yeah, I like a high-fat diet. I think it optimizes hormones. And the rest would be carbohydrate. You?

I would personally have the fats a little bit lower, probably 0.8.

Are you going to say 0.8? Um, look, let's call it 1. Split the difference and call it 1.

At the end of the day, like, carbohydrates are going to be the thing that are going to fuel performance, right? So we can get more carbohydrates in within the calorie target. I would always push for more carbohydrates, especially around the training window. So pre-post training, I think, is absolutely a time to really drive a high carbohydrate intake in. it's gonna help you perform in the session, induce that recovery process after the session. No, it doesn't have to be within 10, 30 minutes of training because you're gonna miss the anabolic window, none of, none of that. But obviously around the training window, we're gonna be more insulin sensitive. Our uptake of those carbohydrates is gonna be greater, which means the recovery process is gonna be improved.

You know that most of the research done on the anabolic window was actually done on glycogen intake. So you get more glycogen intake post-training than protein, although it can be important. So Marius, uh, Di Pasquale actually did a bunch of research on this and found that if you waited longer, the— it just— it's same protein uptake.

The window never goes away.

Never goes away. It's when you eat, that's when it shuts down. So it doesn't go away, but you do get a higher glycogen uptake if you take it after training. So what else are we doing in the diet? Whole foods, 100%, uh, game meat specifically, uh, animal proteins. Anything I'm missing?

Enough vegetables.

Enough vegetables.

So maybe 100 to 150 grams per meal, but depending on kind of the, the post— pre and post-training window meals, I'm not too fussed about being—

I really want to make sure you're on 2 veggies once, twice a day.

Yeah, if you're having 4 or 5 meals, let's call it— how many meals?

I'd say 4 to 5. I will only go 5 shake. Yeah, yeah, exactly what I do. 4 and a shake. Let's, let's go 4 and shake. So I'd have veggies, meal, and you're also having the aminos before bed, so you maybe say 6 if you count that, all the casein. So you could say it's 6, but it's 4 and a shake plus your aminos.

Correct. So I'd probably have veggies in 2 to 3 at around 100 to 150 grams, just so there's not too much fiber in that pre and post meal, which is gonna slow down the carbohydrates metabolizing as well.

Yes, agreed, agreed. And we should talk about starting point. Starting point for this person is probably like, what, skinny fat? Uh, I'm thinking it's a skinny fat person, or it could be somewhat someone who's already lean. But if you're super overweight, we may need to tweak this slightly as well. If you're a complete beginner, this would need to be tweaked. But some of these recommendations do bleed in to— for everyone as well.

Yeah, I would say The recommendations we're given are based on somebody who's in the perfect starting point to go into a building phase. So for a male, I'd say sitting somewhere between kind of 12 to 15% body fat currently, and we can take them into a build phase where they're not going to put on female too much body fat. For a female, I'd say around 15 to 18. Females generally hold a little bit higher body fat than what men—

what are you thinking, their surplus be about 200 calories above maintenance?

Yeah, I'd start with a conservative amount. So go 10% and then see how the body changes. So we'd absolutely be tracking body fat metrics to make sure that body fat isn't increasing too rapidly, because obviously we increase too much body fat, then we're going to have to go through a bigger lean-out phase after we go through the building phase.

So the, the only other thing that I'd add to the recommendation of calories is that I want you to train so hard that you're always hungry. So we gradually bring your food up, but you should always be wanting food because you're training so hard that you demand that food. So when you go into that workout, you're like, I'm— I want to get more food, so I'm going to do an extra rep, extra set, extra load. Let's absolutely go for it. You need to be training like a beast. Most people think they train hard. You need to go to proper failure, and proper failure is where you can fail with grace. You shouldn't ever change technique when you fail. We'll get on to training in a sec, but it does tie into the nutrition piece. Because if you're not training hard, then you're not earning the higher calories.

You need to earn the higher calories.

I mean, when I was training for strongman, I would have 3 eggs, ice cream, full cream milk, butter, protein shake, and protein powder blended up, and I'd have that as a shake. I was having a heap of calories and I was still struggling to keep weight on. So I think at my heaviest I got to 93, and you know, there was a constant amount. I mean, my workouts lasted 2, 2 and a half hours every day. And I was training 6 days a week. But that's an example of constant demand for nutrition, and I just couldn't eat enough. So the, the training intensity has to be there. You have to give the body a reason to adapt. Yeah. Which probably—

yeah, before you move on, I think an important thing to note there as well is that it's going to adapt as your body progresses through the weeks as well. So you're probably not going to finish the lean building phase at the same amount of calories as when you started. Because you're going to be training harder, the workouts are going to demand more, which means that we're going to have to— higher volume and increase calories as we go, right?

100%. So that's a great point, James, is that you need to approach it like it's a dynamic line. It's not a straight linear, you know, it's 2,000 calories today, it's 2,000 calories in 12 weeks. You are going to build up your volume with your training, and your training and nutrition is going to marry and mirror each other, and it's going to be a partnership between your training and nutrition, and it has to be a partnership in your recovery. All these factors have to play, and this is where a good coach comes in and says, we all— you need recovery, take, take a deload this week, you've earned it. Or you haven't earned it, you know, you're actually going to get more reps now, more sets, and we've got to increase volume because you've been phoning it in for too many weeks. For sure.

I think we absolutely need to track as well. The biggest— one of the biggest things that I think people miss from a hypertrophy standpoint is that the areas for failure are quite small. And what I mean by that is if you miss a couple of days of hitting your calories, then you're not progressing in the right direction. Fat loss is a lot easier to achieve than what muscle gain is. With muscle gain, you have to be super consistent over a long period of time. So if we're not tracking, we don't know exactly where things could be, and we might be missing some calories somewhere. So I think it's really important that we are tracking to some degree, whether that's being everything to the gram or just knowing the weights that you must have for your foods to make sure you're getting in what you need to. Because a few days missed can be something that you've got to make up over a long period of time and can have a negative effect in terms of your ability to gain as much mass as possible.

Precisely. So we've covered sleep, we've covered nutrition, Let's move into training. So I'm thinking, depending again where this person's starting with, is I'm going to assume they already have competency. I think that's a great word. Competency of the big lifts: squat, bench press, deadlift. They have competency of exercises and they can fail with grace. I would be looking at some kind of antagonist-protagonist bodybuilding skewed workout. Now you can build muscle anywhere from 2 reps up to 25 reps. The commonality in that is proximity failure. So I'm probably going to start them with something like a, uh, weight— not a wave load traditionally, but descending sets where it might be 12, 10, 8, 6, 6, depending on training age. The higher the training age, the lower the reps will be. The lower the training age, the higher the reps would be on the descent. So if it's a low training age, it'd probably go like 15, 12, 10, 8, 8. And over the weeks, I would increase that volume. So I'd actually keep— one of the things I've changed my mind on recently is not changing training programs every 4 weeks and letting the training program run. So probably look at this first training block as probably a 6, maybe 8, possibly 10 week, but over that, that those weeks increasing volume. So we start at a moderate volume, maybe 3 sets per exercises, and then as the weeks go on, we increase the volume. So 4, 5, 6 sets until they're absolutely getting annihilated, where we they're forced into a deload. And the reason for that is because changing exercises too quickly, your nervous system registers the exercise. The more efficient you are at exercise, the better you can go to failure at it. So then once you've mastered an exercise, you're better able to go to failure at it. And muscle building is all about getting to failure. So I don't wanna be using exercises that are necessarily high skill. So even though a deadlift, I believe, does have merit in terms of building muscle overall in someone's 12-month cycle or 2-year cycle, I think absolutely people should deadlift. It's not a great exercise to go to failure on. Neither is a barbell bench press, but you can definitely use those as building muscle because load is sufficient. But in this particular phase, I'd be looking at exercises that we are going to be able to go to failure with. So lower skill, not no skill, so not everything's going to be machines, but probably dumbbells over barbells, say, for my presses, and really getting people to that proximal failure. Thoughts?

Some more single joint based Single joint base for the most, most, for the most part.

Look, I'm not a complete like, oh, no deadlifting whatsoever, or I'm not completely no bench pressing with a bar in a muscle building phase because I've used those tools quite successfully in muscle building phase. But it does depend on the volume, the intensity. You know, if you try and get better at bench press, chances are your chest will get bigger, right? Because you're getting better at bench press, right? So there has to be an adaptation there. But I think there's a difference between training for strength and skill and the adaptations being caused in, say, a powerlifting context towards the adaptations being caused, say, with a bodybuilder who's specifically training to take that joint and muscle to failure. So in this phase specifically, given at 12 weeks, I'm not gonna, I'm not gonna bother with high skill work. I'm not gonna bother with the deadlift. I'm not gonna bother with a barbell bench press. I'm just gonna really focus and hone down on getting this person to set to failure, and therefore the skill level of exercise being chosen will be will be less skill induced, so they can go to failure, more safety.

So would you potentially just run the same program for the 12 weeks and just make minor adjustments as we go, as opposed to completely changing the whole structure of the training block?

Potentially, potentially. It depends because, you know, I kind of find for a lot of people, depending on training age, if training age is low, then probably we could get away with 12 weeks completely. But if training age is somewhat high, their joints are going to get beat up. I know for me personally, after 8 weeks, 10 weeks, if I go on a program 10 weeks, my joints hate me.

But that's where we could cycle movements.

Yeah.

So it's just in the same moderate volume, pushing proximity to failure and just cycle between movements as opposed to—

I suppose the question then would be, can your body, can their body hold up for full 12 weeks without a deload? 'Cause again, we're gonna be stacking volume is the way I would approach it is again, if we start week 1 at 3 sets and week 2 is 3 sets and week 4 is 4 sets, 4 sets, 5 sets, and we get to say 6 set, and then the sets are getting quite high on every exercise. You know, I do wanna push them. The way I look at it is I wanna get you to the cliff and then quickly pull you back. And then when we pull you back, that's when we deload, and that's when you're gonna get the supercompensation effect and really build the muscle. I wanna get you to the cliff. I want your face over, like as Batman, imagine that scene where Batman gets the villain and drops them, and then just before they hit the floor, he stops them, right? I want to get you to that point with your volume where you're, you're about to break and your performance. So what I want to see is that your lifts are going up, up, up, up, up, boom. That's where I know that we need to pull you back. You need to rest, you need to recover, need to increase your food and get that supercompensation effect. So I really want to push you to the limit is how I'd approach it.

So let's approach it that we want to get to that point at 12 weeks. So we're looking at from a 12-week perspective, what are we going to do so that at the end of 12 weeks, that's where we need to actually go into the deload because we've squeezed as much juice as one of our coaches would say.

Yeah, we squeeze the juice.

As we possibly can.

So I'd probably make minor alterations to the exercises. So for example, if we're doing seated barbell curl or seated dumbbell curl rather, we might change it to a Zottman curl or we might change it to a standing dumbbell curl. Or if we're doing pushdown with a bar, we might do pushdown with a rope. So very minor adjustments to the exercises being done, but keeping the format somewhat similar is how I'd approach it. And the reps, I'd probably lower them as we went on. The primary, I'd probably lower. So if we started, let's say 12, we did that ascending rep scheme, I'd probably lower them a little bit. But then as we went on, sorry, keep them high. So higher reps at the start and then lower them as we go on. So if you start at 12 reps, you're probably finishing around 8 to 6 reps.

I would actually go the opposite.

Yeah?

Yeah, I think I'd go—

You know why I say that is because of my high training age and just, it's why I always go back to, oh yeah, my high training age. But I understand where you're going with this and I do agree for, for more of your beginner.

Yeah, I would go ascending, but as the weeks go. So I'd go maybe 4x6 weeks 1 and 2, then 4x8 weeks 2 and 3, uh, weeks 3 and 4, and scale it that way. And then maybe run that for a 6-week block, and then, and then try to keep the load the same.

So if they're doing correct— yeah, yeah, yeah, yeah, yeah.

But then rinse and repeat for a second 6-week block and maybe switch out the movements and go through that same cycle of ascending rep ranges again and driving up the volume as the weeks progress.

Now, would you go 5, 5 days a week?

I'd go 5.

Yeah, 5 is good.

Any more than 5, I think, is probably a little bit—

I'd go 5, and I'd actually want them to do some kind of like outdoor type of cardio. Yeah, look at your face.

Okay, yeah, I think Mark might be unwell, guys.

For 30 seconds, or just cardiovascular. Look, it does have a benefit. I think, um, if you can it will help keep you lean, help you not get fat, help keep you more athletic, helps with movement quality. I think, uh, yeah, you're like, you're shocked saying this. I think in the ideal, in this case, if you, if you know, if we're saying what's ideal, I definitely think moving. And on that 6th or the 7th day of rest, you're doing some form of pool work, as in you're in the, in the pool doing laps, something relaxing but also active, active recovery. As you'd call it.

Yep, I totally agree.

You're on board?

I'm on board.

Yeah, and a little bit of aerobic work as outdoor in the sun as you can possibly be. I want you to get a nice little tan, some vitamin D.

Yeah, and aerobic work's only going to improve your output in your strength sessions as well. It's going to improve recoverability, it's going to improve things like your body's ability to deliver nutrients to the tissue to allow you to push harder. So I think absolutely having some aerobic work in there is a no-brainer.

So So the final one, supplementation. I would be putting in aminos during training. I'd probably be putting in, depending on performance, carbohydrates. Depending if carbohydrates, and we could do that whole different ways.

Intra-workout?

Yeah, I like the intra-workout for performance. For weight loss, I obviously don't like carbohydrates for weight loss. But I'd use like UCAN, for example, to make sure like the performance, my favorite carb powder, not sponsored by them, but I would use the UCAN intra-workout with some amino acid type of drink, like the amino complex from Thorn. I'd put that in, in the workout. What else would I use? The liver, the beef liver that we're talking about on the previous podcast, the alkaline minerals, the electrolytes for sure, creatine, uh, making sure vitamin D status is adequate. What else we got?

What else would we add? Did you say protein powder?

Yeah, well, they're having one shake a day.

Yeah, yep.

So we've got the—

oh, we discussed the Casein protein powder, aminos. So those things are already—

they're already in there, yeah, but then using it intra-workouts as well. Possibly either the beef liver or the B vitamins, choose your own adventure there as well. Vitamin D if needed, maybe electrolytes.

We've said a trigander, trigander, obviously the stress and the, the high tranum.

Oh, that's what I would actually do that I haven't said is I would super physiologically dose magnesium. So the, the recommendation for magnesium that I'd give is 0.1 times your body weight in kilos. So if they weigh 80 kilos, they're taking 800 milligrams of magnesium. Obviously not all at once because I don't want you to shit yourself, but you'd break that up over the course of the day. You'd have some of that at night in the night powder, you'd have the active mag powder, you'd have the threonate. I'd definitely give a lot of magnesium to make sure that you're recovering, along with the bath as well, because you're going to get magnesium from the bath as well. The trigandha or the ashwagandha, I think you add it, it's not going to hurt anything. It's going to help with the allostatic load and help, you know, it's nutritious in that perspective. So I don't think that one— I'm neither here or there about the, the trigandina, but I think in a high training phase it does help with fatigue resistance, I suppose. So it's, it's a, it's a good one to use in this type of protocol for sure.

Yeah, where the intensity is going to be real high and you're going to be pushing really hard, it's going to help recover from the induced stress, I would say. Yeah. So if we go from morning time through, so first thing of the morning, what are we taking?

The ashwagandha, we'd go 2, 2 tablets of ashwagandha in the morning. I'll do 2, 2 tablets of ashwagandha at night. Yeah, in the mornings, in the morning, uh, I would take the vitamin D as well.

Would we go alkalizing minerals?

Yeah, I mean, you could put it first thing in the morning. I don't see why not. I'm not— like, I would do that before in the AM part of the day. So yes, I would do that before workout, ideally, so I'm a bit alkalized going into the workout. What else would I do?

Active Mug?

Yeah, uh, depending when I train. If I train at 10 o'clock and I finish my training at 12, then I could have the Active Mag in my post-training as a source of magnesium along with the Threonate. So I'm not 100— I, depending on where the training was, if I was training again, I just make sure I'm having the Active Mag because it has the B vitamins in it in the AM part of the day, not the PM part of the day. So that's the— what else we got? The electrolytes would be obviously intra-training, the carbs would be intra-training. I would possibly add Ubiquivale, which is CoQ enzyme 10, as well, just help with energy production in this type of phase to make sure they kind of like feel energetic and feel good about things. Anything else?

Well, I think that's a pretty solid stack.

Pretty solid stack. Yeah. And then the magnesium powder, as we spoke about. Yeah, I think that's pretty— yeah. And we said beef liver. That's pretty complete.

Yeah, I agree. I think that's pretty much the 4 main pillars Now, yeah, yeah, we've got the nutritional-centered focus, we've got our sleep recovery dialed in, we've got our training dialed in, and then lastly, what we've just spoke about, the, the supplements to basically enhance our ability to get the most out of our body from a performance and recovery standpoint as well.

Yeah, just keep pushing as hard as you possibly can. So folks, I hope you've enjoyed this episode. So we've just given you the tools, our guide to building muscle as fast as possible. You you can go through this and maybe get some tidbits that you can put into your own training to help you build muscle as fast as possible. This is James Kelly. James, where can people learn more about you?

Um, you can hit me up on Instagram, so James Kelly PT, or otherwise you can find me in the studio at Enterprise.

And James loves a good meme, so make sure you send him a good meme about Liverpool or Arsenal. Yeah, my name is Mark Ottobre. I've authored this book, The Enterprise Diet. I'm the owner and founder of Enterprise Fitness. Thank you for listening to our podcast. I hope you've got tremendous value. Make sure you send us some love by hitting subscribe wherever you're listening to this. Make sure you check us out on YouTube as well. Till next time, friends. And you can obviously, before I do go, hit me up on Instagram, Mark Ottobre.com, Mark Ottobre.com, @MarkOttobre. Until next time, friends, train hard, eat well, and supplement smart.