Time Your Carbohydrate Intake.
When it comes to adding carbohydrates to your diet plan, add them before and especially after your workout period. This is when your body is most likely to use those carbs. Eat them at other points in the day, and you may find you are putting on more body fat and less lean muscle as you are not maximizing your nutrient window.
Around 50% of your total carb intake for the day should come in the meal before your workout, your post-workout shake, as well as your post-workout meal.
Focus On Compound Movements.
Next, when you do hit the gym, think compound movements. These are going to give you the best bang for your buck so to speak, allowing you to work multiple muscle groups at once.
These exercises include moves like…
- bench press,
- shoulder press,
- bent over rows,
- pull-ups, and
Focus your time on these, adding isolation exercises to the mix only once these are completed. You will not build more lean muscle mass doing bicep curls all workout long.
Think Frequency, Not Volume.
Finally, when planning your workout sessions, think frequency, not volume. While it is great to be doing multiple sets each workout, it is better to hit the gym more often than go overboard each workout session. Do too much each workout session, and it will take you a long time to recover, which will slow down your progress…
- 15 to 24 sets each workout is the most you should aim to do.
- some people may even get away with less – 12 to 15 sets per session.
Keep these points in mind, and you can feel confident you are on your way to muscle building success. Do not fear scale increases – if its muscle you are gaining: perfect.