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Kevin Hejnas
@hejnasty

325,845 followers

Some things I’ve learned about gaining muscle after 14 years in the gym 🤓 On the left is me AFTER training for 2-3 years already 👀 On the right is after 14 total years 💪 ✅ You cannot get to a lean 200lbs if NEVER weigh more than 180lbs I avoided gaining weight for my first 2-3 years of training, I was hyper fixated on always getting 1 pound leaner.. this held back my gains FOR SURE ❌ Spend more time training in a calorie surplus than you spend in a deficit and watch how much better your gains get ✅ I’d rather gain 20lbs over 10 months than 34lbs in 2.5 We can only gain muscle so fast.. and I learned this the hard way… I gained 34lbs in 2.5 months and it was a ton of fat 🫠 Take your time, and prioritize TIME IN A SURPLUS rather than just the overall weight gained 📈 1-2lbs per month is a great pace 👌 ✅ Just beat the logbook Your guiding North Star 💫 for building muscle is “am I getting stronger?” Fight to beat the logbook, to be stronger than you were last week, and if you add 20lbs to your rows in the next 6 months (with the same technique), your back will grow 💪 ✅ This takes time I was 2-3 years into training on the left, and I don’t think I was training horrendously… it takes time to fill out your frame. Don’t compare your year 2-3 with someone else’s year 14.. but stay consistent, stay in the game, and get 1% better every day Apply for coaching: Hejnasty.com/coaching ⬅️ @hejnastycoaching #fitnesscoach #fitnesscoaching #transformation #fitcoaching #fitpro #iifym #macros #flexibledieting #onlinecoach #onlinecoaching