Training Tips For Gaining a Lean Muscle
INCREASE YOUR TRAINING FREQUENCY
Hitting the gym twice a week is fine if you want to maintain the muscle you already have, but if you are shooting to add some size you should consider increasing your training frequency to 4-5 times per week
USE TARGETED ISOLATION MOVEMENTS
Just because you should focus on the big lifts
does not mean that there is no room in your program for isolation movements
like biceps curls or calf
VARY YOUR STRENGTH QUALITIES
While it’s true that sets in the 8 to 12 rep range are very effective for gaining muscle, keep in mind that your body is an adaptive organism that needs to be challenged to change.
FOCUS ON THE BIG LIFTS
Compound movements such as squats, deadlifts, overhead presses and pull ups
use a lot of muscle and deliver a lot of mass building benefits very efficiently.
FOCUS ON RECOVERY
While your time in the gym is certainly responsible for creating a training effect, your time outside the gym is responsible for repair and growth.
While supplementation may not be
necessary for everyone, it can definitely be helpful in plugging up some
nutritional holes and improving performance.
STICK WITH THE PROGRAM
While it is important to change your training frequently enough to stimulate adaptation and avoid plateaus, it is just as important to stick with a training program long enough to reap it’s benefits
Source of information: The content of the post is my authorship.