🚨 Struggling to Build Muscle
1️⃣ Get Strong – Your overall muscle mass will increase the stronger you get.
2️⃣ Add Weight – This comes down to the progressive overload method and incorporating it. This comes with tracking workouts and increasing weights weekly.
3️⃣Do the Damn Compounds – Utilize the compounds that work several muscle groups at the same time and not chasing the pump.
4️⃣Use Barbells – Barbells involve more muscles and trigger more growth. Use free weights not attached to machines. Start light and use proper form.
5️⃣Increase Frequency – The more often you train a muscle, the more you trigger it to grow. The more you do an exercise, the quicker your technique improves, and the heavier you can lift.
6️⃣Eat MORE! – Packing on mass requires eating in a calorie surplus, eating more than your body burns. In order for your muscle to recover appropriately, you must feed it it’s proper amounts.
7️⃣Eat Protein – Your body uses protein to build new muscle, and recover damaged muscle tissue. Simple guideline – 1g per 1lb of bodyweight.
8️⃣Recover – Your muscles need to recover from your workouts to grow stronger and bigger. Bottom line, rest!
If your goal is to build mass to all areas, then incorporate these compound lifts! These should be your backbone to your training plan! This is a general rule, but everyone is different. Some people don’t even need to do isolation exercises. For example, beginners can build a great physique focusing on compound exercises.
However, if you’re lagging in some areas, by all means go for some isolations. Isolations are great to target certain areas you want to work on whether it is rear delts, biceps (duh), triceps, calves. Your ratio just shouldn’t be 80% isolation and only 20% compound exercises.
There is no magical pill 💊 for building muscle mass. The only shortcut in life is the direct path of hard-ass work! If you’re thinking of taking the shortcut, then your ratio might be backwards. Pick up heavy weight with great form year in and year out!