You must train hard

15.4 All the talk, study and whatever else about training counts for nothing when you have to give your all to squeezing out another good-form rep, and then another, and then another. Here is when you discover how much you want bigger and stronger muscles. Here is when your mettle is tested. Here is where the buck stops with you. If you do not deliver the effort, then forget about gains no matter how conscientiously you may satisfy all the other requirements of productive training.

15.5 Relish the hard work. Savor the final and most taxing reps of a set—the domain of the growth zone. Revel in the opportunity to stimulate further growth; and then give your pound of flesh.

rule #3

Five Foods That Build Muscle

Five Foods That Build Muscle

How to properly fuel your body before and after your workouts, with the right nutrients and in the right way, for maximum results week after week! Find out why protein and hardwork is not enough...and why your results will suffer unless you add these other 5 foods to your muscle-building plan.

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