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No secrets here. Just follow these simple steps:
1. Less is better
Try to stick to three or four lifts per workout. Keeping your workouts short helps you take advantage of hormonal surges. When you do too many exercises in a session, at least some of them get done half-assed.
2. Progressively overload
Add weight as you are completing sets. This will constantly put strain on your muscles and "shock" them.
3. Aim for a lower rep range
Try to aim for 6-8 rep range with a substantial weight for your ability. This will essentially result in your body to "adapt" to carry a heavier weight.
4. Take it slow
When performing reps take it slow. Let your muscles do the work rather than momentum. This will help you stretch the muscle fibres for growth.
5. Eat at a calorie surplus
You must eat more food to allow you to carry out heavy lifts and to pack on muscle.
Here is an example of a workout you can perform.
Made by TheGoalKeeper© for free
Strength Building Workout
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