Originally Posted by RyanEParker
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
Can't get simpler than that.