Diet is a key factor when it comes to gaining muscle mass. Calories are definitely needed to support this growth, but some people do respond better to a macro-nutrient mix.
While protein should stay relatively constant at 1 gram to 1.5 grams per pound, the carbohydrate and fat calories can be shifted around.
If you’ve been trying [...]
If you’ve been on a full-body type of program with a setup of 3 sets of 6 reps or 4 sets of 5 reps as your exercises, consider adding more volume.
While some men won’t gain weight because they are adding too much volume, others will.
Try moving this up to 8 sets of 8 reps or [...]
When it comes to steps to take when you plateau, there are multiple ways to make small alterations to a single exercise to deliver big results.
For example, consider using pauses to increase the difficulty of an exercise. With bicep curls, curl the weight all the way up; begin lowering it until you are at the [...]
As with the pause insertion idea, another step you can take when you plateau is to alter the tempo at which you complete the exercise within a given set.
For example, begin your squat set with 3-5 reps where you use a 3-2-3 tempo (three seconds to lower, a two-second pause, three seconds to rise), and [...]