Every dude in the world wants to build more muscle, and it’s really not hard to see why. Being jacked has a ton of benefits.
If you’re jacked, you’ll get more girls. You’ll look better. You’ll be more confident. You’ll command more respect from others.
As shallow as it is, looking good comes with a ton of benefits. Just ask any female bikini model, or male sex symbol.
So, in the spirit of helping men all across the world get shredded as f*ck, here are my top tips to get jacked as fast as possible. Let’s go.
When most people think of getting jacked, they think of eating some strict bodybuilding meal, with well-timed carbohydrates and protein.
Fortunately however, building muscle doesn’t require this. I’ve personally been doing intermittent fasting for the past 3-4 years, and I love it.
Intermittent fasting, or IF for short, is one of the best ways to decrease insulin resistance, increase growth hormone, and get jacked fast.
Why? Well, when you fast, it has a positive effect on your body’s hormones, making it easier to build muscle and shred fat .
There’s some speculation that intermittent fasting is bad for hardgainers, but being a hardgainer myself, I actually find it extremely helpful.
Just have a cup of coffee (and maybe some modafinil) for the first 6-8 hours of the day, get some work done, and then break the fast around 2pm.
I mentioned this tip in a previous article, but it’s worth mentioning again. Apple Cider Vinegar, or ACV, is a great way to shred fat faster.
In fact, studies have shown that simply taking a tablespoon of apple cider vinegar each day helps burn significantly more fat than placebo .
Personally, I just take a shot of ACV with the biggest, most carbohydrate-dense meal I eat each day. It helps suppress insulin, which indirectly decreases the amount of fat you gain from eating.
Power Hypertrophy Adaptive Training, or PHAT for short, is a form of training that combines both strength and mass training.
For anyone who’s been reading my blog for a while, you know that PHAT training is the best way to take your physique to the next level.
Why? It’s simple. Most routines only have you do one or the other—either mass training or strength training. This is a huge disadvantage.
If you only do strength training, you’ll be really STRONG, but will be extremely disproportional. Think huge legs and pecs, but small arms.
On the other hand, if you only do mass training, you’ll look great, but will be weak as fuck. Obviously you want to be strong AND sexy, right?
The solution to this dilemma, is PHAT training. It combines both strength and mass training, into one cohesive workout routine.
This way, you get the power you want from strength training, and you also get the superman physique you want from mass training.
It’s basically the best of both worlds.
If you want to learn more about it, consider checking out my Body of an Alpha routine, which lays out everything you need to know.
It’s the routine I’ve personally used for 5 years now, and it’s helped thousands of guys transform their physiques over the past two years.
To be fair, you don’t really need to take supplements to get jacked. Despite what lame mainstream bodybuilding sites tell you, they’re not necessary.
That being said though, a good pre-workout will DRASTICALLY improve your performance in the gym, which will lead to better gains.
Personally, I’ve been oscillating between Nitraflex and Gorilla Mode over the past year, and I sometimes even use some stimulants (more later).
I recommend you check out my list of the best pre workouts on the market, but be warned, though—some of them were flat out banned by the FDA.
If you don’t want to read through that whole article and just want the best pre workout on the market, I recommend you use Nitraflex.
It’s one of the pre workouts on the market that’s been clinically proven to boost testosterone, while also enhancing performance.
Personally, I use it every single time I hit the gym (if I don’t use Gorilla Mode), and it’s available on Amazon for relatively cheap.
As obvious as this sounds, if you’re not getting at least 8-9 hours of sleep each night, you’re not going to get very jacked.
You break your muscles down in the gym, but you build them back up in the kitchen (with what you eat) and in the bedroom (your sleep).
If you’re not getting 8-9 hours each night, this is a big mistake. Simply getting more sleep will help you break through plateaus almost overnight.
Don’t believe me? Try hitting the gym on 7 hours of sleep, and then try hitting the gym on 9 hours of sleep. You’ll feel the difference, trust me.
Alright, if you’re a long time reader you knew this point was coming. I’ve had a prescription to modafinil for the past five years, and it’s by far my favorite way to enhance focus almost immediately.
Just pop a single pill of modafinil before the gym, and your brain will light up like a fucking Christmas tree. The gains train will arrive, baby.
All jokes aside though, every now and then when I want to break some PR’s I’ll combine pre-workout with modafinil for an extra edge in the gym.
My favorite modafinil source is Buy Moda, and based on the emails I’ve gotten, it seems that plenty of you guys love their shit, as well.
If you can get a prescription, that’s probably your best bet… but if you’ve never been diagnosed with ADHD, it’ll probably be pretty difficult.
Again, most of my regular readers know this, but I’m a huge fan of SARMs for any guy who wants to take their gains to the next level.
If you haven’t read my full guide to SARMs yet, I highly recommend you do so. They’re the most cutting edge workout supplements on the market.
In a nutshell, they’re about 90% as effective as a low dose steroid cycle, with only about 1-5% of the side effects, sometimes even less.
I know that’s hard to believe, so I’ve posted my SARMs before and after results here on this blog for everyone to see. They’re pretty insane.
If you’re a beginner, definitely check out those articles and consider hopping on a short 8-12 week cycle of RAD 140 or Ostarine maybe.
They’re definitely not for everyone, but for dudes who want to gain muscle 300% faster than they normally could, SARMs are a great option.
I’ve written about the benefits of cold showers before, but it’s worth mentioning them again, since they’re a great way to boost recovery.
Personally I take a cold shower every single day. I just take my normal shower, and then blast cold water for about 3-5 minutes at the end.
Cold showers have been shown to have a ton of benefits, from improving your immune system, to decreasing recovery time .
Alternatively, you can also take contrast showers, which have been shown to have a ton of benefits. This is where you switch between 30 seconds of hot water and 30 seconds of cold water, for about 5 cycles.
I find that contrast showers are a great way for beginners to ease into the full 5 minute cold shower, while still giving you a ton of benefits.
It’s no secret that testosterone is one of the most important hormones out there. Without it, building muscle is damn near impossible.
…and that’s exactly why you should start boosting your testosterone if you haven’t done so already. I’ve covered how to do this before.
For starters, don’t buy into the propaganda that saturated fat is bad. You need saturated fat to build testosterone—it’s essential.
Start eating more egg yolks and red meats. Add in some polyunsaturated fats, too—like avocados, coconut oil, and almonds.
In addition to boosting your testosterone, it’s also really important that you avoid foods that kill testosterone. Trust me, they’re everywhere.
Avoid soy, plastics, peppermint, and alcohol like the plague. A drink every now and then is fine, but personally I rarely ever drink.
Alcohol destroys testosterone, but the biggest thing to watch out for is soy. Due to the agricultural industrial complex, it’s in damn near everything.
…is it any wonder why so many dudes are pussies nowadays?
As I’ve said before, supplements aren’t necessary to get jacked, but they certainly give you an extra edge.
Personally, I love whey protein, because it’s an easy way to get an extra 50 grams of protein in each day, in just 5 minutes.
Be sure to learn the difference between good and bad whey protein, though—there’s a ton of scams out there you can fall prey to.
If you’re sensitive to dairy, you can consider using an alternative form of protein, like from goat’s milk, or some form of plant protein.
Creatine is one of the few fundamental supplements that I recommend guys take, because it’s so damn powerful and costs almost nothing.
In fact, just hopping on creatine alone will increase your strength, muscle mass, and overall endurance more than any other supplement.
One study, conducted at Penn State University, found that simply taking creatine increased muscle fiber growth 2-3x more than placebo .
Don’t buy into the bullshit lies about it being a steroid, either—it’s not. It’s a naturally occurring compound that your body needs to produce energy.
Most guys don’t eat enough protein, plain and simple. In fact, if your progress is lagging in the gym, this is probably the reason why.
Whenever I show people how much protein I eat per day, they’re usually shocked. Seriously, I eat like half a damn cow per day.
Okay, maybe not that much—but you should aim to eat 1 gram of protein per pound of your GOAL lean bodyweight.
In other words, if your goal is to weigh 180 pounds lean and shredded, you should aim to eat 180 grams of protein each day.
This may increase your food budget, but if you’re smart you can spend less than $100/month by using my clean bulking diet meal plan.
HIIT, short for High Intensity Interval Training, is one of the most powerful ways to boost growth hormone and testosterone in just 15-20 minutes.
In fact, one study conducted at the University of Cumbria in London, found that doing HIIT immediately increased testosterone by 17% .
Other studies have found different numbers, but the bottom line is that HIIT boosts testosterone. Hell, it may even have anti-aging effects .
Personally, I aim to do HIIT at least once a week, and incorporate it into my Body of an Alpha routine to get the benefits of lifting and cardio.
There will come a point where your body might need some gym gear to keep up with the intense squats and deadlifts you’re doing.
When this is the case, I recommend you buy some basic gear:
That’s pretty much all you need. Don’t worry about blowing $500 on crazy expensive squatting shoes and whatever else. Basic gym gear is fine.
In fact, I don’t even use a squat belt—all I use is deadlift grips, because after a certain point your hands can’t grip 350+ pounds that effectively.
Have you ever seen those gym bros walking around with gallon jugs? Well, yeah—they’re fucking huge and shredded as fuck for a reason.
Water is basically the life blood of your body. Without enough water, you would shrivel away and die—so yeah, it’s pretty damn important.
If you’re serious about getting jacked, I recommend you drink a gallon of water each day, give or take maybe 25% depending on your size.
Don’t chug it all at once, either. It’s best if you sip it throughout the day. If you find you’re pissing all the time, cut back a bit—it’s pretty simple.
It’s no secret that listening to music can help you lift more weight in the gym. Hell, pretty much everyone has a favorite gym playlist.
Your own personal taste in music might differ compared to mine, but I love lifting to a classic Zyzz playlist, or some epic music compilation.
Hell, I’m listening to that playlist right now, and I want to get fucking juicy as fuck, brah. Not even joking—I’m gonna go pump some iron real quick.
I’ve mentioned this before, but there’s a few dirty tricks you can use to blast through your personal records in the gym. They’re hardcore, though.
One such trick is using smelling salts, which you do right before your hardest lift of the day. Use them SPARINGLY though, like 2x/month or less.
If you’ve ever seen professional lifters smell something before breaking a world record, that’s exactly what they’re smelling—ammonia inhalants.
These things were basically designed to wake up patients about to pass out, so they’re literally pharmaceutical grade shit.
Again, use sparingly. Just crack one of these bad boys open, inhale DEEPLY, and your brain will light up like a fucking Christmas tree.
Getting jacked is a three part equation. The first part of the equation is breaking your muscles down in the gym by working out hard.
The second part is eating enough food. The third part however, is the part that most people screw up, and it destroys their gains.
If you want to build muscle and get SHREDDED, you need to take some time off at the gym. You should rest at least 1-2 days a week.
Don’t buy into this nonsense about 8-day splits and whatever else. This is either for ELITE lifters, or people on a ton of steroids (or SARMs).
My own personal workout routine, Body of an Alpha, involves 5 days each week of lifting weights (and HIIT), and resting 2 days each week.
This is ideal, in my opinion. If you lift 6 days a week, it’s normally too much for your body to handle. 4 days per week though, isn’t enough volume.
Most of the time when dudes lose motivation in the gym, it’s because they’re focusing on the HARD THINGS they need to do, in order to get big.
They focus on how they’ll have to drag their ass out of bed, get dressed, put shoes on, drive to the gym, and work hard for 1-2 hours.
Now, listen closely, because what I’m about to share with you is one of the biggest secrets of not just getting jacked, but of life in general.
Arnold said it best in Pumping Iron, when he talked about motivation:
“To me, my goal was to be the greatest bodybuilder of all time. So, instead of dreading the next workout, I couldn’t WAIT to do 1,000 more situps!”
That, my friends, is the key to motivation. When you focus on what you WANT, rather than what you DON’T want, motivation is natural.
Focus on how girls will treat you when you’re jacked. Focus on the benefits of being swole, and how INCREDIBLE you’ll look when you get there!
Once you learn to do this, your motivation will immediately triple.
Despite what marketers and GNC salesmen would have you believe, there really is no magic pill to getting jacked and building muscle.
The fact of the matter is that getting SWOLE is going to take TIME! You can’t transform your body in 1-2 weeks, even on SARMs or steroids.
You can definitely make progress a lot faster than you think, but 80% of the results will be from HARD WORK and GOOD NUTRITION.
This is why I always laugh when people say that steroids or SARMs are “cheating.” No, dude—they let you work 10x harder in the gym!
Anabolics (Ostarine, RAD 140, etc.) don’t just magically make you get big as fuck without putting in any effort in at the gym.
Instead, they let you put 10x more work in, and still recover in time for the next workout. They let you work HARDER to reach your full potential.
All in all, this is probably the most comprehensive list of tips to get jacked out there. I hope it serves you will in your quest to get big.
If you want to take your physique to the next level, then definitely consider buying my elite fitness program: “Body of an Alpha.”
It’s SPECIFICALLY designed to get you the lean, shredded physique that will turn heads, make women want you, and make you look like superman.
You’ll feel way more confident, get way more female attention, and get the respect of other men. Imagine how great that would feel, huh?
Anyways, if you liked the article, be sure to let me know in the comments section down below. I always try my best to respond to fans.
If you think I left something out, feel free to let me know, as well. As always, I hope you enjoyed the article, and I’ll see you next time!
Jon Anthony is a dating coach, fitness expert, and self-improvement guru. He dropped out of college to start Masculine Development in 2015, and has since been self-employed, helping men across the world achieve their best lives. You can best reach him on social media, or via email for questions.