When it comes to putting on lean muscle mass, there aren’t any secrets. It’s really important to focus on the big things, not get bogged down with micromanaging your strength training program. I’ve really simplified it below, by presenting 5 steps, that if followed, will ensure that you can get the muscle gains you’re after.

#1-USE BASIC MOVEMENTS

Squat, deadlift, lunge, bench press, row, pullups, and overhead pressing movements (and all variations of) are critical. They recruit the largest number of muscle fibers per exercise. Isolation movements are not designed to put on a lot of muscle effectively. Focus on the basics!

#2-LIFT HEAVY

Once you’ve established a base of quality lifting technique, you’ll need to lift heavy in order to build the strength and size you’re after. Perform 3-5 sets per exercise, within the 4-8 repetition range, with 90 seconds-2 minutes rest between sets. For legs, chest, and back exercise, the higher set ranges work. For smaller muscles, such as the shoulders and arms, lower set ranges are plenty. More isn’t necessarily better!

#3-TRAIN YOUR ENTIRE BODY 3 TIMES A WEEK

The days of split routines are gone. Focus on frequency and recovery. Studies show that it isn’t just the amount of loading, but the frequency of loading that play a role in muscle fiber adaptations. Aim for 3 nonconsecutive days per week. Mon/Wed/Fri or Tues/Thur/Sat are effective.

#4-STICK TO THE SAME ROUTINE

Too many people are constantly changing their routines too frequently, without allowing for the physiological adaptations to take place. Don’t be one of those people! Instead, follow your program consistently for at least 8 weeks before changing your exercises. Gains take time!

#5-RECOVER

Want to ensure your gym time pays off? You’d better be getting enough sleep, high quality food, and control your stress. Aim for 7-9 hours of sleep each night, as well as limit your use of electronics before bed. Additionally, add stretching and foam rolling, walks, and light daily movement on your non-strength training days. More recovery = more gains!

That’s it. Follow the program, stick to the basics, and give it time. You’ll change in the mirror, in your mind, and people will notice!!!

-Aaron

https://www.menshealth.com/uk/nutrition/a754243/how-much-protein-should-i-eat-to-build-muscle/

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