5 tips to maximise muscle mass
If you or your clients are aiming to gain some lean muscle in 2015, these quick tips will help to accelerate your training. And remember muscle is not just for men!
Adding lean tissue not only boosts your metabolism for fat loss and creates shape, it promotes a host of health benefits including increased insulin sensitivity and improved immune system function.
1. Switch everything on
For strength, size and shape, you need to recruit as much muscle as possible, and the best way to do that is with the big lifts – squats, deadlifts, bench presses and pull ups should feature regularly in your workouts.
2. Watch the clock (part one)
It’s not about how many reps you do, it’s how long your muscles are working for, or ‘time under tension’ that’s key. For gaining muscle, choose a weight you can lift for at least 40 seconds but no more than 70.
3. Everything works, but nothing works forever
Any form of training is better than none, but your body can adapt very quickly, so make sure it has a reason to progress and improve by changing approach regularly.
4. Watch the clock (part two)
Recovery is important between sets but not too much. Maximise your anabolic hormonal response by resting no more than 60 seconds between sets.
5. Why are you doing this again?
The most important tip of all (and this goes for any goal) is: know the reason you are training. Think about why you want those bigger shoulders or leaner legs – motivation is what gets results.