Over the last year I have realized that Gaining muscle is not something that is extremely complicated, I didn't say it was easy, it just said it wasn't complicated..I am going to outline the best ways in the simplest format to put on size and gain some serious strength.
1) Use progressive overload- Use more weight than you did in a previous workout, the only way your body will have a need to grow more muscle is if your muscle fibers are strained and forced to breakdown, and rebuild.
2) Track your progress- Keep records of weight/rest time/ exercises- If you do the same routine of 3x10 for the the same weight you will most likely have the same results- look the same, feel the same, and have no real gains.
3) Use big compound movements - The more muscles you can stimulate the more growth will follow- start every workout with a big movement- presses, pull-ups, dips, dead lifts or squat variations.
4) Eat a surplus of calories, if you want to grow and build muscle, you must feed the beast! Mainly high quality proteins and slow digesting carbs will do the trick. If you claim that you just "cant put on any weight".....EAT MORE...and I guarantee you will put on size.
The simplest way to go about getting bigger and stronger-
Eat, lift hard, rest, repeat
Don't make it complicated- lift smartly and track your progress and eat lots of protein, as long as your not eating crap, your muscles will soak in the calories and not your gut!
Stay motivated!
A-lev
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