Posted on: Friday, January 27, 2012
Looking to put on size this year? Whether its lean muscle gain or mass muscle gain, you have to read these tips from Jon Davie before starting on your journey.
The key to weight gain is consistency with both your training and nutrition. No matter whether you are looking at putting on body weight or lean muscle gain, you are going to have to eat and train your way to your goal. Being consistent and progressive with your training sessions is part of the equation, eating the right macronutrients at the right times and in the right amount will determine you weight gain results. If you neglect to train hard enough then your body won’t gain lean muscle you may just put on body mass.
Here are my 5 top tips
1) Break your week into 4-5 training days
Splitting your body into different body parts enable you to train each muscle harder and therefore stimulate more muscle growth. Make sure you have 2 -3 days of complete recovery in between
2) Train with a weight that you can handle
My general rule of thumb is to choose a weight you can perform 8-10 reps with 3 sets. Try and avoid training your ego in the gym. You should always concentrate on lifting a weight that you can control for 8-10 reps, if you are training with mates do not be afraid to take a weight lower than they are using. Trust me in the long run you will benefit as you will build up real strength and your technique is far more important than impressing the ladies or fellas in the gym.
3) Limit you weight session to 60 mins total
This one can be tough, but I recommend from the time you arrive to the time you finish should be under an hour. Get in, get it done and then get out and let your body recover is the only way to get ongoing muscle gain results. Save the social talk to after the session and keep a focus on the clock allowing a short break in between sets but not 5 minutes.
4) Always use Supplement Training Protocols
There is a lot of science out there now about not just taking supplement post training, but always look to use them pre, during (intra) and post. The Musashi 3 Step system has been designed with this in mind - take Musashi Re-Activate Hardcore 20 minutes before you work out, containing Beta-Alanine, Creatine and Arginine it will get your body ready for the workout ahead. For Intra take Musashi Elevator with a blend of carbohydrates and 6g of Essential Amino Acids it will help to maximise your sessions. And finally take Musashi Re-Generator within 30 minutes of completing exercise, with a blend of proteins it will help fuel your muscles immediately post but also provide ongoing support through the muscle recovery process. Make sure you maximise your body's natural hormone response and supplement before, during and post training.
5) Eat every 2-3 hours
If you want to put on size, you are going to have to eat! Make sure at each meal you have a lean protein, complex carbohydrate and some green vegetables. Eating more frequently allows your body to mobilise more nutrients for energy and recovery which in turn makes you be more productive in your workouts.