The 10 Formulas for Getting Jacked
I am a gym enthusiast and have been lifting for 2 years,
but am now focusing on boxing.
At first, I didn’t understand the gym well.
I thought that just lifting weights randomly without any plan
or understanding would get me my dream physique.
I was lucky to meet the most jacked guy in the gym
and asked him about his journey and tips for training.
Luckily, he was kind and helped me with my training at the beginning.
With time, I understood the science behind growing muscles.
Growing muscles became a mathematical formula for me.
Here is what you need to understand about growing muscles:
1. More workouts don’t mean more muscle
It is the first thing you need to understand.
A guy who trains 4 hours per day doesn’t grow muscles
fast compared to the guy who trains 1 hour intensely.
Muscle grows when your body recovers from training.
If you train hard but recover poorly,
you’re just accumulating fatigue—not size.
Growth happens after the gym while you are sleeping.
There is no sane coach who will advise you to train 3 hours per day.
You do more damage to your body than good.
2. Progressive overload is non-negotiable
If you’re lifting the same weights for months,
your body has no reason to grow.
Your muscles grow when you give them a challenge.
It is not about lifting the same weight and feeling good;
you have to give your body a reason to become stronger.
Add more reps and more weight with better control.
Every 2 weeks, challenge yourself by adding more weights.
I always increase by 2.5 kg first.
Whether you are squatting or bench pressing,
always add more weights with time.
Growing and lifting more is what makes the journey
worth it and amazing.
3. Consistency beats intensity every time
A sustainable routine done for years beats short bursts
of extreme effort.
Accept it, you are not going to see your dream physique in 2 months.
It takes months or even years to get where you want to be.
That’s why most people quit.
I saw some noticeable changes in my body after 3 months.
In the first month, the effect was internal.
It was about how I felt, and my self-confidence increased.
But when I looked in the mirror, I saw no changes.
It was only after 3 months that I looked in the mirror
and loved the changes I was seeing.
Be consistent and embrace the journey.
4. Training hard won’t work if you’re under-eating
Muscle requires energy and raw materials.
Yes, you need to eat a lot.
If you’re not gaining weight, you’re not building muscle.
Protein and calories are prerequisites, not options.
The best thing is that whenever you start training,
your appetite increases.
Eat foods rich in protein.
5. Sleep is your most anabolic habit
Poor sleep destroys recovery, hormone balance,
and training performance.
It doesn’t matter how good your training was or how healthy you eat;
if you are not sleeping at least 7 hours,
your body will not fully recover.
Building muscles means living a healthy lifestyle.
One good night of sleep does more for growth than one extra workout.
6. Technique builds muscle, ego builds injuries
Momentum moves weight but removes tension.
Don’t be an ego lifter.
Slow, controlled reps through the full range of motion keep stress
on the muscle, where growth happens.
Yes, believe in yourself and push yourself beyond your limits.
But don’t do it just to show others that you are strong.
Focus on training right.
7. You don’t need variety. You need mastery
Constant program-hopping keeps you average.
Get strong at the basics: Squats. Presses. Pulls. Hinges.
Progress there, and your body will change.
In my first 6 months, I only did the basics, and they built my body.
Don’t try to look for simple tricks to build muscle faster.
Start with the basics first.
8. Rest days are part of the plan, not a weakness
If you’re sore all the time, you’re under-recovering.
Strategic rest allows muscles to adapt and grow.
That’s why it is unhealthy to train each day of the week.
I train 3-4 days per week and feel excellent.
After each training day, I take a rest and continue the next day.
9. Your lifestyle either supports growth or ruins it
Chronic stress, poor sleep, alcohol,
and chaos keep your body in survival mode.
10. Supplements don’t fix broken fundamentals
Protein powder, creatine, and caffeine help slightly.
Training, food, and sleep do the heavy lifting.
Don’t look for easy fixes.
I used creatine for some time, and it did a wonderful job,
but it doesn’t matter if you are not
training, eating healthy, and sleeping well.
Bonus
You must live like someone who is in shape.
Different routines. Different food choices.
Different priorities.
Your body reflects your standards.
