Progressive over-load for
lean mass gains!
Every time you hit the gym you should be focused
on adding weight to the bar or performing more
reps in your sets. If you’re doing this and you’re
training with the principles above, then the
extra calories you’re consuming are likely to be
predominantly used to elicit muscle growth.
Training frequency for
maximum growth
Training each muscle group directly once every
7 days is a strategy that is guaranteed to keep
you growing. After intense workouts, muscles go
through a repair and super-compensation process,
known as muscle remodelling. The key is to allow
sufficient time for muscles to maximally grow after
they are trained – but to hit them hard again before
they begin to atrophy. Seven days is the sweet
spot unless you have excellent genetics! This
strategy also enables you to create an effective
training split with 3-5 workouts per week.
Intensity is
key – then
rest to grow!
HARDCORE MUSCLE MASS
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