Rest and Recovery

Here is where many people can come undone. DO NOT weight-train everyday, your body needs time to recover from workouts so it can get stronger, which will allow you to lift heavier. Failure to have “rest days” from weight-training will result in injury, fatigue and strength and muslce loss.

Sleep plays a massive factor in muscle gain. Sleep aids in central nevous system recovery and it is when the muscles start recovering and repairing, therefore allowing you to train hard at your next gym session. Therefore, lack of sleep will not allow sufficient muscle recovery and repair, resulting in poor performance in the gym with little to no load increases. Also, in a sleep-deprived state, the body will store more food (calories) as fat thinking a crisis is near.

Be Consistent and Patient

Increases in body mass of 1-3 kg per month are considered achievable, however everyone responds differently to weight-training. So, do not become discouraged when you here of others gaining more muscle than you. Just focus on your goals and remind yourself why you are training and what your goals are. It is important to be consistent with your training and diet so you can get constant results. Do not fall into the trap of training and eating well for a week then slack off for 2weeks. A sporadic approach to training and nutrition will only slow your progress down.