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Building muscle in the gym isn’t complicated. But most people still do it completely wrong. Read this 7-step checklist and you’ll get better results in less time.
1) Train in a range Whether it’s 6-9 reps or 10-15 you should train in a range. The number you hit should be determined by your strength and the weight you select. Don’t stop just because you hit 10 reps. Do more reps over time, then add weight at the top of your rep range.
2) Rest between sets If the goal is to build strength and muscle you need MORE rest between sets. You’ll be better recovered before you begin your next set and be able to complete more reps or more weight. This means better results in less sets (time).
3) Track your lifts What gets measured gets improved. If you don’t know what you did last time you can’t progressively overload the muscle each workout. Keep a physical or digital log to streamline your progress and make it obvious whether you are getting stronger or not.
4) Train close to failure If you want to get more results in less time, your sets need to be hard. Train within 2 reps of failure (unable to complete another rep with good form) for best results. This recruits more fibers and places enough tension on the muscle to grow.
5) Volume selection Do enough to grow but not too much that you can't recover. Optimal amounts are determined by your age, diet, sleep habits and lifestyle. A 25 year old on testosterone recovers better than a 60 year old sleeping 5 hours per night. More isn’t always better.
6) Eat enough protein You break down muscle in the gym, you repair it afterwards. Eat enough protein, enough times during the day to make this possible. Without protein, you cannot optimally recover from your workouts. That's a lot of work for fewer benefits.
7) Be consistent Building muscle takes >6 weeks. All changes before that are adaptations from your nervous system. Stick with a workout plan for a minimum of 3 months at a time. Do the same movements to become more efficient and put more tension on the target muscle to grow.