I talk about fat/weight loss quite a lot on my social media, but not everyone is looking to loose weight. Some of you out there may want to add some muscle mass. So here are my top tips to help you make some gains 👊🏻
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1. Eat enough protein. Protein is the building block of muscle, without it it will become extremely difficult to repair muscle tissue and create muscle growth.
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2. Weight training. Lifting weights is going to be one of the most effective ways of building muscle mass, work in sets of 4-6, with a rep range of 8-12, and look to do a minimum of 10 sets per muscle group.
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3. Programming. This is an important but often overlooked aspect. Having a good thought out programme for what muscle groups you will train, what exercises you will do, and how many sets and reps you do is vital, you will see far more progress having a structured programme than you will winging it every time you step foot in the gym, which leads me nicely onto my next point.
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4. Progressive overload. Having a structured programme also allows you to easily track your sets and reps and weight lifted. Over time you should look to increase at least 1 of these things, the most common is to increase the weight lifted over time, but you can also increase total sets, reps and the frequency of which you train that muscle group.
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Those are my 4 tips to help you add some size. If you have any other questions regarding building muscle or would be interested in a programme then leave a comment below or message me directly.
Have an awesome week everyone 👍🏻