6. Always use correct form, no matter how hard or pointless it seems. It gets better over time. Don’t let your body get used to sloppy form and technique. Poor form reduces the effectiveness of any exercise (increases momentum, brings secondary muscles into play, etc.) and inevitably leads to injury and injury means less gains. Always put form before weight.
7. Always warm up adequately before beginning the workout. Taking the time to perform a few warm-up sets will do wonders for your performance by increasing blood flow to the working muscles and warming them up properly so that they’re ready to exert maximum effort. Also, this enables better joint activation and decreases the risk of injury. In the long run, these benefits count more than you think.
8. Pick out a smart handful of supplements to keep your body healthy, upgrade your performance and stimulate better quality growth. Think whey protein, omega-3 fish oils, multivitamins, vitamin D3, creatine monohydrate and BCAAs.
9. Never miss out a post-workout meal. Post-workout nutrition is crucial for optimal repair and recovery of the damaged muscle tissue, and this is where growth actually happens. Get adequate amounts of carbs and protein, preferably from whole food sources, although liquid meals are a great choice whenever you don’t have the time to prepare or consume a complete meal.
10. Be consistent and have patience. Don’t break at the first obstacle, nor the 100th one. If you don’t lose your focus and stay on top of your nutrition, training and recovery, soon enough you’ll reap the gains you’ve wanted.
11. Vary your training routine to ensure maximum activation of muscle fibers and a consistently high stimulus for growth. Once in a while, try out different training styles and techniques – experiment with different rep schemes, set structures, lifting speeds, exercise variants. Just make sure you don’t do it too often.
In general, it’s best to introduce something new and big to your routine once every 3-6 months. Don’t be afraid to learn by trial and error – that’s how the truly valuable knowledge gets accumulated.
Yep, this is really all you need to know. Everything else you will encounter during your muscle building journey will be a combination of the above listed tips or a more detailed commentary on some of them. Print this list and hang it next to your mirror if you have to, just make sure you live by it. So now that you’ve got all the right information, it’s time to hit the gym and make it count. Are you ready? Go and force those muscles into growth!
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Good luck and keep it tight!