- Implement progressive resistance training. Progressively overload . Keep increasing intensity (weigh or load) or Keep increasing volume (sets and reps).
- Don’t overstrain. Don’t do more than 4 to 8 sets. Muscle glycogen can go down by 25% in the first 3 sets. When glycogen is depleted, we cannot lift heavier. Keep the sets, reps at optimum level that meet your body type.
- Keep the muscle under tension by implementing different strategies. Do not drop the weights because eccentric movements contribute close to 90% of muscle growth.
- Train to Muscular Failure periodically. Do not train to failure in every set, but keep a set or two to take your muscles to failure.
- Keep frequency consistent. Taking too much of rest between sets and not being focused. Like Watching videos or talking to others.
- Get enough rest or sleep for recovery and muscle growth.
- Have good nutrition. Get 2 grams of protein per KG of body weight. Sometimes healthy and wholesome diet may compensate (to an extent) for overtraining or not getting enough sleep.
- Supplement well. Must have – a good quality protein powder, Creatine, a multivitamin capsule, an Omega 3 fish oil supplement, Maintenance dosage of vitamin D3 and B12.
*Do read the Disclaimer