Have
you been spending hours in the gym each day trying to gain muscle,
but seeing little-to-no results? There’s a reason for that. Muscle
mass is not built exclusively in the weight room, and more training
is not always better. If you want to want to put on some serious size
in as little time as possible, follow these five commandments.

I. Thou shalt perform
multi-joint exercises.

When it
comes to building muscle, compound exercises are king! No matter what
training split you decide to use, you should base your workouts
around the five primary lifts: the bench press, squat, deadlift,
military press, and barbell row. Lifting heavy is the most effective
way to stimulate muscle growth, and these exercises will allow you to
move the most weight possible.

II. Thou shalt eat for
growth.

In
order for your body to gain weight, you need to consume more calories
than you are expending. This probably means eating more food than you
are accustomed to, but your body adapt over time. To find out how
much you should be eating every day, calculate your TDEE and add
300-500 calories to that number. Aim to consume 1 gram of protein for
every pound of your bodyweight, with the rest of the calories coming
from fruits, vegetables, whole grains, and healthy fats.

III. Thou shalt use
correct rep/set schemes.

Hundreds,
if not thousands, of scientific studies have been conducted to
determine the best rep range for promoting muscle growth, and the
general consensus is between 6-12. Start your workout with heavy
compound exercises, doing up to five sets of 4-8 reps. After you are
fatigued from the heavy lifting, finish up the day with isolation
exercises; doing three sets in the 8-12 rep range.

IV. Thou shalt get
sufficient rest.

You
think you are building muscle when you are hitting the weights, but
the growth actually happens while you are asleep, so it is important
to get an adequate amount of shut eye. Aim to get at least eight
hours of rest each night, ten if you can spare the time. In addition
to muscle recovery, sleep also promotes mental health and hormonal
balance – read more about this here.

V. Thou shalt be
consistent.

Whether
you want to gain muscle or lose weight, it is important to remember
that your body will not change drastically overnight. To reach your
fitness goals, you need to be motivated, dedicated, and most
importantly: consistent. Be consistent with your lifting, be
consistent with your eating, and be consistent with your resting, and
you will start to see gains before you know it.
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Insports is an indoor multi-sport
facility located in Trumbull, Connecticut. We are home to the area’s
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host year-round leagues, tournaments, camps, and clinics for a
variety of sports, visit our website to learn more.