
โ
โ๐ผ Adequate protein with a caloric surplus.โ
โ
โ๐ผ Consistent increases in volume/work load.โ
โ
๐๐ผ Intensity during training.โ
โ
A caloric surplus with optimal amounts of protein is gonna be one of the biggest driving factors to weather or not you can build a substantial amount of muscle or not.โ
โ
As muscle sparing nutrients (carbs & fats) start to increase is will take less protein to aid in recovery.โ
โ
For someone looking to build muscle I still never recommend less then 0.8g of protein per pound of body weight. โ
โ
โโ
โ
If your someone that does not track your workouts/weight lifted, understanding how much total volume you actually lifted that day is gonna be a game charger for you.โ
โ
Volume is: Weight x Sets x repsโ
โ
If your not consistently increasing this number your gains are gonna be very slow and minimal.โ
โ
Now none of us are able to just consistently increase volume for the rest of our lives.โ
โ
But this is were proper exercise programming and periodization come in to play in order to make sure your still make consistent progress.โ
โ
โโ
โ
Training intensity isnโt talk about very much now a days but there is someone to be said for it.โ
โ
This is basically how hard you are training.โ
โ
Are you reaching your desired number of volume by doing 1,000 reps with 10 pounds? Or are you getting there doing 5 heavy sets of 5 reps?โ
โ
Which one do you think is gonna build more muscle?โ
โ
Now I donโt want you driving yourself into the ground and not being able to walk after every workout. (More about this later๐)โ
โ
But you still need to make your sets hard!โ
โ
You need to push yourself and you need to send that signal to your body that it NEEDS to grow.โ
โ
Implementing these three variables is gonna be the key to long term, consistent, muscle growth.โ
Solid and simple advice. Volume is a key factor in hypertrophy, and can be manipulated in a number of ways. ๐๐ฝ
LikeLike