5 Tips For Building More muscle!
1. EAT MORE FOOD!
There has to be a net anabolic state in your body for muscle growth to occur, and this isn't achieved with training alone. You can have the best training program in the world and still lose muscle with it. That's why paying attention to your diet is crucial!
What to do:
Calculate your caloric requirements for maintenance, and add 300-500 calories to that calculation. This will create a diet induced calorie surplus that will promote muscle growth. And also make sure to consume at least 1g of protein per pound of LBM.
2. STOP DOING SO MUCH CARDIO!
Every training program should include at least some cardio, even if fat loss isn't necessarily the goal at the time. But, TOO MUCH cardio can be counter productive towards muscle growth.
What to do:
Keep cardio to a minimum while muscle growth is the goal. 2-3 cardio sessions per week is fine to reap its benefits, but more than that will likely hinder your gains!
3. TRAIN EACH MUSCLE GROUP TWICE PER WEEK!
Studies have shown that training each muscle group twice per week is the ideal amount of volume to promote hypertrophy!
What to do:
A push-pull-legs-upper-lower routine is a good example of a training split that targets each muscle group twice per week.
4. THE MAJORITY OF YOUR TRAINING SHOULD BE WITHIN THE 8-12 REP RANGE
Studies have continuously supported the premise that training within a rep range of 8 to 12 along side progressive overload is optimal for muscle growth.
What to do:
Follow a periodized training program that goes through all the different rep ranges, but prioritize the hypertrophy aspect of it. If you don't know what a periodized training program is, go to macrofitness.net, we have a free routine available that will help you get a better understanding.
5. PRIORITIZE YOUR COMPOUND LIFTS, BUT DON'T NEGLECT YOUR ACCESSORY WORK.
Squats, deadlifts, bench press and OHP should be the main focus of your routine. And accessory work like curls, flys, cables, etc. Should be secondary.
What to do:
Start every workout with 1 compound movement, that way the majority of your energy will be focused on that lift. And your accessory work will be to further target and isolate each muscle.
macrofitness.net