6 Steps to Getting Jacked this Fall with Kris Gethin

So you want to get jacked this fall, right?

There’s something you need to know about building muscle, several things in fact.

It requires relentless tenacity in the gym and internally screaming through sets as your pain threshold is tested with every rep.

Regimented consistency with your diet is the only way to succeed, excuses don’t work.

Investing in high-quality supplements will give you the edge.

All of the above also requires consistency, something so few are able to ever master in their lifetime.

If that hasn’t put you off then I’m willing to share six of the best tips to get jacked.

1. Prioritize Protein Intake, Frequently.

For over 18 years I’ve never skipped a meal, not once. No matter what continent I happen to be on, no matter how busy my schedule is, I will consume a high protein meal every three hours.

To consistently build muscle, high protein meal frequency is a non-negotiable rule to follow. Muscle protein synthesis is the pathway in which muscle growth is powered through. Eating a high protein meal every three hours elevates muscle protein synthesis levels, it’s that simple!

If you cannot eat a whole food meal, then take a quality whey protein isolate shake along with some rice cakes and a handful of nuts. That covers all bases by providing protein, complex carbohydrates, and fats.

2. Be Analytical

This applies to both your training and your diet.

In the gym you need to chase the numbers, aiming to become stronger as frequently as you can. This goes for weight and reps. Every time you hit a PR on a set, the muscle is exposed to damage it has never had to deal with before. There is nothing more powerful than overload for forcing muscles to become bigger and stronger.

Related: Setting Goals - A Realistic Approach to Consistent Gains

It isn’t enough to eat every three hours; you need to track exactly what you’re eating. You should be in a 300-500 calorie surplus to begin with, possibly increasing that a small amount each week to avoid plateaus.

Being analytical with daily food intake allows you to respond when a plateau hits. If you're not tracking food it’s very hard to know how much you're eating and therefore, how much more you need to grow.

3. Turn Up the Intensity

Over the years I’ve always prided myself on training intensity. Somebody might have better genetics, but there is no way anybody is going to out train me! This is the exact mindset you must adopt to build muscle consistently year after year. Train as though it’s your last workout on earth! Give everything and leave nothing in the tank.

When you think you've reached failure go again, make sure there is absolutely nothing left to give. Getting those extra few reps at the end of a set are where most of the progress is made because that’s where the muscle is removed from its comfort zone. The tough get going when the going gets tough, remember that.

4. Crush Weakness

If you've got a muscle group you hate training because it’s weaker, make that your favorite body part to train and prioritize it earlier in the week.

Weakness will always sabotage progress because it infests the mind, convincing you it’s too hard.

Annihilate your weak muscle groups with even more aggression and intensity; punch them so hard they have no choice but to grow!

5. Be Smart with Supplements

Look for supplements that give you total transparency. A company’s claims should be based in real science that is backed by studies and their products should be tested through third party sources, proving the value the supplements offer.

To build muscle, the following stack will help dramatically.

Pre-workout: Taking a quality pre-workout before your workouts should undoubtedly equip you with the right fuel and focus to go harder in the gym! Choose products that offer citrulline, to maximize blood flow and nutrient delivery.

You’ll also want a formula that contains thoroughly researched forms of beta-alanine, betaine, and creatine to enhance performance and help buffer the onset of fatigue. Branched chain amino acids (BCAAs) are also crucial at this time but don’t settle for low-quality sources. Lastly, you want neuro support from ingredients like tyrosine and caffeine.

Intra-workout: Intra-workouts are the perfect way to keep fatigue at bay for longer, allowing you to reach new heights in the gym. Look for products that offer around 5g of BCAAs. You’ll also want ingredients like L-citrulline, taurine, tyrosine, caffeine, and beta-alanine. When you’re able to apply more intensity, you can build muscle quickly.

Related: How To Choose The Right Supplements According To Science

Post-workout: Recovery is the prerequisite to muscle growth, and high-quality whey protein isolate that also combines with recovery agents such as glutamine and creatine is what you should be looking for.

Glutamine & BCAAs: Consuming 20g of glutamine each day has many profound effects on the body. For building muscle, I find it’s particularly helpful with recovery between high-intensity workouts. I’ll never be without glutamine in my supplement stack. Taking 15g of BCAAs each day helps with the refueling and rebuilding muscle.

Electrolytes: Hydration is such an essential part of building muscle, without it you're doomed before you start. That’s why electrolytes are so crucial. When you're adequately hydrated, the body can process nutrients far easier.

6. Be Boring

When I say boring I mean consistent. To many, consistency is boring because it’s repetitive, however that’s exactly what you've got to do. Repeat the process every day, eat your meals on time, train harder than last time, take your supplements as scheduled and rest. This all adds up over time.

It’s a skill in itself to remain consistent for long periods of time. Seek accountability from external sources to help with your consistency!

Summary

Every step that I’ve provided walks into the other to help you build muscle. They are all irreplaceable in their own right.

This information is based on nearly twenty years of experience helping millions of people build muscle, so please use it wisely!