Tips To Build Muscle

Easy to follow steps in order to build muscle...

1. SLEEP.

Sleep is important for many health reasons but for us lifters it is the main ingredient for a great day in the gym. Sleep restores brain function and alertness in preparation for intense training sessions. Sleep also enhances muscle recovery through protein synthesis and human growth hormone release. 

Sleeping 8-10 hours per night is like fasting and this is catabolic to muscle growth. I remember I tried to bench press heavy after a night of 4 hours of sleep and it was a total disaster...don't let that be you because every training session counts! I know that we are extremely busy but remember to get at least 6 hours of sleep, I mean you really do owe it to yourself.

2. Add more weight & decrease rest time between sets.

This goal can be met simply by adding jumping jacks, burpees or jump rope in-between sets. This helps to force more blood into the muscles, stretching the fascia (connective tissue) to make room for new muscle growth. 

3. Adjust repetition (rep) speed.

We all want to lift faster so that we can finish our workout faster BUT instead you should lift slower. Performing reps in a slower manner improves form by reducing momentum and therefore helps trigger the target muscle, ultimately increasing muscle size and strength. In my 8-week program you will notice on some training days I have "pause" and "negative" workouts, this is to help you focus on your form, increase strength and muscle size. HOWEVER, when you perform slower reps you will have to lower the weight to avoid injury.

4. Add a Finisher.

This is usually an intense lift or movement that is performed at the end of your workout to boost your metabolism and fully deplete each muscle at the end of any workout. I didn't add any finishers to my 1st program but be on the lookout for the follow-up program that will include more concentrated workouts.

5. Healthier Eating Habits.

"Abs are made in the kitchen, not in the gym" is a famous gym saying which, to me, is 50% correct. Yes, you MUST make healthier choices in the kitchen if you want to see gains, but you also have to put the work in at the gym...so essentially you need both. 

Incorporate a moderate amount of clean carbs, lean protein, and small amount of healthy fat before your workouts. 

6. Carb Cycling.

Many of you are probably wondering, what is carb cycling? It is a method of dieting that involves PLANNED increases and decreases in carbohydrate intake (and usually caloric intake as well). In this case, to maximize lean muscle mass you should eat more carbs on training days and fewer on rest days or non-weight training days. This approach will limit fat while gaining lean tissue growth...WIN-WIN! 

7. Limit Cardio.

Who likes cardio anyways? I know I don't and I try to stay away from it unless its "weight cardio" which I define as, lifting weights until I start sweating and my heart rate goes up. But in reality, excessive amounts of cardio is counterproductive to muscle gain. With intensity training and decreased rest between sets, you will be able to get away with limiting hours of cardio a week.

8. Rep Range.

The million dollar question is always, "how many reps should I do?" The simple answer: the lighter the weight, the more reps you perform and the heavier the weight, the less reps you perform. When you are selecting your rep range for muscle growth you should stay between 8-10 rep range. You should aim for keeping your reps controlled so that you can maximize your growth. 

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These 8 tips should give you the motivation that you need to move forward with your fitness goals. Just make sure to give every single workout and gym session 100% because you will eventually reap the benefits!