10 Muscle Tips

1. GOALS

Decide what you want to achieve & stick to it both in each workout & long term. It may help to keep a workout book & review progress regularly.

2. NUTRITION

Eat a high calorie high fibre diet low in fats & simple sugars with increased protein & complex carbohydrate. Eat 5 meals a day & drink plenty.

3. FOOD SUPPLEMENTS

These are a useful way to make sure you get the extra protein & calories to maximise growth. Carbohydrate drinks are ideal during the workout & high protein high calorie drinks as soon as possible after. Try creatine – it works.

4. REST

Good nutrition rest & sleep are essential as the nervous & hormonal systems as well as joints muscles ligaments & tendons need to recover. Use weights at most 4 days a week & have at least 2 days with minimal activity a week.

5. AEROBIC WORK

Use to warm up & do 10 minutes after weights or 20 minutes on another day. Good heart/lung fitness helps you train harder & longer.

6. WARM UP

At least 5-10 minutes light aerobic work &/or abs followed by a first set with an empty bar for 40 reps will improve performance & reduce injury.

7. BREATHING

Holding your breath during part of a rep can help the lift but if you hold it from one rep to the next or hyperventilate you can suddenly pass out.

8. LESS IS MORE

Doing more work in a shorter time will increase intensity & therefore lead to muscle growth. For maximum gains work out at most 3-4 times a week for 40 minutes working each bodypart once or twice weekly. Not progressing? Rest then train shorter & harder. Don’t push yourself hard every workout & don’t train if unwell or injured. Don’t do forced reps or negatives.

9. VARIABLES

These include exercises, sets, reps,weight, speed of movement, rest between sets/workouts & workout length. Put all your effort into the basic movements such as squats bench press pullovers & chins. Do abs twice weekly. Tell us your goals & we will construct the best program for you.

10. FINALLY

Slim down at least once a year enjoy your training & don’t let it become an obsession – take a week off now & then & regularly do other sports.