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Old 01-10-2012, 07:27 AM   #6 (permalink)
RyanEParker
FitDay Member
 
Join Date: Jan 2012
Posts: 4
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Hey there,
Been lifting for a couple of years and my programs always tell me that to build muscle involved 3 very simple factors:

1. Food - Eat lotsa clean food and get as much protein as you can. Keep the sugars low and stuff your face as much as possible

2. Weights - Go heavy or go home. You should be aiming for 8 rep max range. Switch it up between 6 rep max to 10 rep max intermittently.

3. Rest - With the huge eating and huge training you need more rest than normal people. Aim for 8-9 hours sleep a day. Heck, nap during the day if you can.

These are very rough guidelines but seem to work well for me

Cheers.
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