Top 5 tips for muscle growth

1. Mechanical Tension

This is the primary driver of muscle growth. Apply progressive tension increases to the muscle itself. This means lifting with good consistent technique while using the acute training variables and progressive overload to push the level of intramuscular tension up over time.

2. Rep ranges? 

You can maximize hypertrophy using high reps low reps or a combination of both. I personally opt for a solid foundation in simple primary compound movements like the squat, bench, deadlift and overhead press, These tend to be performed in a more “strength” focused manner with higher weight and lower reps, and then additional exercises can be added ranging from as little as 6 reps upto 20+

3. Proper Nutrition

A calorie surplus will likely be needed for most to significantly improve muscle mass, as a beginner however you can build muscle and lose fat simultaneously but this will become inefficient over time as you develop. Land between 1.6 to 2.8 grams of protein per kilogram of body weight per day. This is a good target for maximizing muscle gain.

4. Effort

Most of your sets should be pretty close to failure, Always prioritise safe form and control but it’s important you are hitting an RPE of 7-9 on most movements and with smaller more isolated movements 9-10 RPE.

5. Volume

Something around 10 to 20 sets per body part per week seems to be a good range for most people, and personally I would go for a full-body approach multiple times per week. 

🔥💪 Ready to take your muscle growth to the next level? 

Remember, consistency is key!