If you are training to build lean muscle, and are seeing little or no results. I have created a list of key points below that you should be doing in your training and diet.
- Lifting heavyweights – Fairly obvious one, but you really need to be pushing yourself for muscle growth. You should be aiming for 3 to 4 sets (plus warm up sets) of 6 to 8 reps.
- Train to failure – On the last rep of the last set on each exercise you should keep going till you fail. In other words you can’t complete anymore reps at all. This is where you will get the greatest gains.
- Progressive resistance – Make sure you continually progress with your training, every workout try and push out an extra rep or a heavier weight than you did in your last workout.
- Rest – I’ve recently posted about the importance of rest for muscle growth. If you don’t give your muscles enough chance to repair and recover,you will end up over training. This will halt or even start to reverse any gains.
- Complete every workout - Don’t get into the habit of missing training sessions because your not in the mood, or finishing them early because you’re tired. For continuous progress train regularly and train hard!
- Eat, eat and eat! – Can’t stress this enough. If you are not consuming enough calories you won’t get bigger! This doesn’t mean that you should be eating any junk you can get your hands on. Eat good quality food. Make sure you are getting plenty of good proteins from chicken, fish, lean beef steak and egg whites. Ensure that you have plenty of energy by eating good quality carbs, found in brown rice, wholemeal pasta and potatoes. Also you want to be get enough good fats found in fish and nuts.
- Sleep – When you’re a sleep your muscles repair and grow. Try to get 8 to 10 hours of sleep a night.
Implement all these things into your training, diet and lifestyle and you should start seeing positive results.
