Here's some of my 3 Top Tips to help you maximise your time when trying to build muscle.
1. YOU NEED TO BE IN A SURPLUS OF CALORIES. Calories do matter, whether you're losing bodyfat, or gaining lean tissue you need to be aware of what you are putting into your mouth. Ensure that you know your starting point because calorie intake can change based around your training goals. Aim for 15-20% above your maintenance calorie intake.
2. MAKE SURE YOU ARE EATING ADEQUATE AMOUNTS OF PROTEIN. Protein or Proteus (Greek meaning most importance) is essential for muscle growth. We would cease to function without it. It combines essential aminos acids which are the building blocks for gaining lean tissue. A simple way to work out how much you should consume on a daily basis is.
2.0/2.2 grams or protein/ per kg of bodyweight
3. TRAIN SMARTER. A Simple tool to use in your toolkit would be to look at causing metabolic stress and constant tension when we train our muscles through resistance based exercise. You can use drop sets, supersets, pyramids you name it but just simplify things first. Look at progressive overload a simple yet effective way to to see results week by week, session by session.
Hope this has helped guys, stay tuned for more blog posts in the coming weeks.