(a) Focus on compound exercise-
Lifts that work muscle at more than one joint are known as compound exercises. These include the Press, Squat, Row, Deadlift, and pull-ups. Compound lifts recruits lots of muscle mass, making for efficient training and a big release of hormones such as testosterone that promote growth-make them the cornerstones of your workout. There is nothing wrong with throwing is some isolation work, but treat them like dessert after you have had your main course of compound lifts.
(b) Drink a shake during training-
Pre and post workout nutrition receives a lot of attention, and rightfully so because both are important. But if you are looking to gain muscle, drinking a shake with protein and carbs during your workout is a great way to snake in some extra calories without making a meal. Mid-workout nutrition will give you a quick shot of carbs and calories that can keep your energy up and healp you train harder. You just need to be conservative with the amounts you consume so you do not upset your stomach. Start with a modest shake of around 20 grams of protein and 40 grams of carbs.
(c) Set strength goal-
Rather than focusing strictly on gaining x pound of muscle- which may or may not be doable in a giving period of time- work or getting stronger. Increasing strength improves your body’s ability to recruit muscle fibers, particularly the ones that make the biggest difference in the way your physique looks. Training for strength also makes your goals more tangible and concrete. If you shoot to hit certain numbers on your lifts and then meet them, you will see your muscle respond along the way. Choose three exercises you want to see improvement on one upper body push, one upper body pull, and one lower body exercises.
(d) Go to bed 30-minute earlier-
Recovery is imperative for muscle growth, and there’s no better way to recover than by simply sleeping more. In a perfect world, you have got 8 to 9 hours of sleep per night, but that’s not always realistic. You can, however, control when you go to bed, thereby giving you the best chance of getting as much sleep as you can.
(e) Do not neglect your legs-
Even if your goal is just to have a big chest and arms, you can not forget about training legs. Firstly, muscle imbalance look bed, and secondly, heavy compound lower body exercise like the deadlift have an enormous impact on your overall muscular development, even in your upper body. That’s because they recruit muscles everywhere even in your shoulders and back and they promote the release of hormones that build size and strength.
(f) Work each muscle 2-3 times per week-
Bodybuilding programmes are typically split up to hit each individual body part once a week. That means you go a long time between workouts for a particular muscle group. If you can only lift weights three times per week, try switching to full body workouts where you work the entire body in each session. This way you will hit each muscle three times per week, perform two or three sets per muscle group. If you are training four days per week, try an upper/lower split where you are hitting each muscle twice a week with about five sets each. Increasing the frequency with which you are working each muscle will allow you to achieve strength and muscle gains more rapidly.