@coralie_vdb: 5 KEYS - glutes growth @Women‘s Best define 2.0 lanch tomorrow | code : CORALIE details for this gym transformation: 1) SLIGHT CALORIE SURPLUS + PROTEIN QUOTA for a few months now I have been in a slight caloric deficit. BUT for years I was in a slight calorie surplus (+300kcal to my maintenance energy needs) to gain muscle and limit fat gain as much as possible! This is what allowed me to build my 🍑 2) PROGRESSIVE OVERLOAD one of the most important points if you want to get results! Don't be afraid to charge and to surpass you 3) 2 LEGDAY / WEEK mix compound movements (+- 3 per session) and isolation movements (+- 2 per session) don't do too many exercises during your session and focus on intensity ! quality > quantity 4) GENETICS genetics is not everything but it plays a role too! that's why you have to trust your body and become the best version of YOURSELF 5) TRAINING CLOSE TO FAILURE O your last repetitions must be really difficult ! + others KEYS to gaining muscles mass : 🔑 • have days off • have restful sleep • patience

Coralie Vdb

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Sunday 13 October 2024 16:33:19 GMT