Top tips for solid muscle gains
1. Get stronger for reps – I’ve improved my 5RM on the chin-up and neutral grip bench press over the last 3 weeks and I did 100kg x10 on full squat followed by 80kg x20. Gains in 1 rep max don’t always lead to muscle gains but gains in 5-20RM will be accompanied by muscle growth.
2. More carbs – This isn’t an excuse to revisit your coke addiction but getting the right amount of carbohydrates at the right time will help you achieve the results you’re looking for. A tip from Charles Poliquin is to have one day per week where you go for 150% of your normal caloric intake. You should get most of the excess calories from carbohydrate sources like rice and maltodextrin.
3. Sleep – If you’re training harder you need to pay more attention to recovery. Sleep is the most important recovery method.
4. BCAA’s – 20-40g / session will improve your hormonal status and nitrogen balance to speed up your strength and muscle mass gains.
Moustache only view!
My average body weight last week was 83.5 kg – 2.5kg to gain before the moustache comes off!
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