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How to Get Jacked: Complete Guide to Building Serious Muscle

Evidence-based muscle growth using science-backed principles. GetJacked gets you the best results with personalized programs.

Train with GetJacked

Simple but not easy

You need to do all of these 4 things if you want to get jacked.

  • Training Lift weights regularly
  • Nutrition Eat a performance supporting diet
  • Recovery Sleep plenty every night
  • Consistency Stick to all of the above for the long haul

Weight Training

Good Nutrition

Good Sleep

Consistency

Training to Get Jacked

Training well is very important for muscle growth. Without hitting the gym and doing things right, you're not going to get jacked. These are the training variables that matter:

1
Volume

How Much You Train

  • 10-20 sets per muscle group weekly
  • Benefits plateau beyond this range
  • Adjust based on recovery capacity

2
Intensity

How Hard You Train

  • 6-30 reps per set optimal
  • ~40-85% of 1RM
  • Multiple rep ranges effective

3
Proximity to Failure

How Close You Get to Failure

  • 1-4 reps from failure
  • Not every set to complete failure
  • Balance intensity with recovery

4
Exercise Selection

What You Train

  • Focus on compound movements
  • Include isolation exercises
  • Use varied movement patterns

5
Frequency

How Often You Train

  • Train each muscle 2-3x weekly
  • Better volume distribution
  • More frequent growth stimuli

6
Progressive Overload

How You Progress over time

  • Increase training demands over time
  • More weight, reps, sets, or improved technique
  • Rate of progression should match recovery capacity

7
Rest Periods

How You Rest between sets

  • 2-5 min rest for compounds
  • 1-3 min for isolations

Different muscles require different training modalities. Get Jacked has optimized training programs for each muscle groups

Training Frequency

Training Frequency is how often you hit the gym. It is one of the important variables to consider.

Train each major muscle group 2-3 times per week with rest days between. Big muscle groups like legs need more recovery than smaller ones like arms. Aim for 2-5 workouts weekly.

Full-body workouts work great for beginners, hitting everything 3 times weekly. More advanced lifters often split their training to push harder each session. Just don't train the same muscles two days straight.

This interactive frequency tool allows you to see how different training frequencies compare for training effectiveness.

Visualize Training Frequencies

Select a training frequency to see how good it works

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No Training
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Training Effect
No training means no progress in strength and muscle gains.

Nutrition to Get Jacked

Proper nutrition is crucial for muscle growth and recovery. These are the key nutritional variables that influence your results:

1
Total Calories

Your Energy Balance

  • 5-15% caloric surplus for optimal growth
  • Deficits make muscle gain harder
  • Avoid excessive surpluses that lead to fat gain

2
Protein

The Building Blocks

  • 1.6-2.2g per kg bodyweight daily
  • Spread across 4-5 meals
  • Focus on complete protein sources

3
Carbohydrates

Your Training Fuel

  • 4-7g per kg bodyweight daily
  • Supports training performance
  • Time around workouts for best results

4
Fats

Hormonal Support

  • 0.5-1g per kg bodyweight minimum
  • 20-35% of total calories
  • Include essential fatty acids

5
Meal Timing

When to Eat

  • 4-5 meals spread throughout day
  • Pre-workout meal 2-3 hours before
  • Post-workout meal within 2 hours

6
Hydration

Water & Electrolytes

  • 3-4 liters daily minimum
  • More during intense training
  • Monitor urine color for hydration

7
Micronutrients

Vitamins & Minerals

  • Eat diverse whole foods
  • Key minerals: zinc, magnesium, iron
  • Important vitamins: D, B complex

You can calculate your macronutrient needs with our nutrition calculator

Nutrition Calculator

Calculate your nutrient needs based on your data inputs. This gives you an idea about how much you should eat for optimal muscle growth.

  • Start by calculating your caloric needs with the interactive calculator below
  • It will give you your optimal macro ratios based on your data inputs.
  • The calculation is based in science.
  • Other aspects are meal timing and frequency. Eat 3-5 meals per day and spread the macronutrients out evenly.
  • Supplements can help achieve your macro goals.

Run the Numbers

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Select A Caloric Surplus
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Based upon your selections above in the calculator, good starting macros for you to get jacked are
Daily Calories
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kcal per day
Protein
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This calculation is a staring point. Monitor your body weight over time to adjust your macros as needed.

Recovery Fundamentals

Recovery is key to muscle growth. Without proper recovery, you're not going to get jacked. Master these recovery principles to maximize your muscle-building results

1
Sleep Quality and Quantity

The foundation of recovery

  • 7-9 hours per night optimal for most
  • Deep sleep crucial for hormone production (growth hormone and testosterone)
  • REM sleep supports learning and motor pattern development
  • Regular sleep schedules are better than irregular patterns
  • Sleep debt accumulates and impairs recovery

2
Stress Management

Control stress to optimize gains

  • Chronic stress increases cortisol which impairs recovery
  • Recovery capacity is reduced during high stress periods
  • Stress management techniques (meditation, breathing) can help
  • Consider reducing training volume during high stress periods

3
Training Load Management

Balance work and recovery

  • Balance between stimulus and recovery
  • Deload weeks every 4-8 weeks for most
  • Use auto-regulation based on performance and fatigue
  • Track recovery markers (strength, soreness, motivation)
  • Progressive overload matched to recovery capacity

4
Active Recovery

Strategic movement on rest days

  • Light movement on rest days
  • Walking, swimming, mobility work
  • Promotes blood flow without causing fatigue
  • Can help reduce DOMS (delayed onset muscle soreness)
  • Should not interfere with primary training

Get Jacked App has optimized training programs that take recovery into account.

The Importance of Consistency

You need to be consistent in your training to get jacked. Why?

  • Muscle growth requires repeated stimulus over time
  • Your body adapts and improves based on training stimulus
  • Progress compounds over time with consistent training
  • Inconsistency kills muscle growth, because you start from zero again.

The 4 Must-Dos of Getting Jacked

Getting jacked isn't complicated - but it does require doing these 4 key things consistently well:

Training

Follow a well-designed program with proper volume, intensity, and exercise selection. Progressive overload is key.

Nutrition

Eat in a slight surplus with adequate protein. Time your meals around workouts for optimal results.

Recovery

Prioritize sleep, manage stress, and include active recovery. Give your body time to rebuild and grow.

Consistency

Stay consistent with all of the above. Results come from sustained effort over time, not short bursts.

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GetJacked.App Let us handle the details

GetJacked.app is designed to optimize your training for you.

  • Scientifically optimized training programs
  • Optimized for stimulus and recovery
  • Training streaks to keep you consistent
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