We all have our reasons for going to the gym. And for many, muscle growth is one of them.
For years, I struggled with working out 5 or even 6 times a week trying to get “ripped.” Sometimes even multiple times a day. It sucked and I was left miserable and confused.
Being a teenager and quite naive, I thought at that time, the gym was more important than food prepared in the kitchen. Silly me.
I failed to realize one simple thing. I was going to the gym, I was eating some protein (though not enough), and I was making what I thought was “gainz bro”.
But every time I went to the gym, I was lifting the same amount of weight, on everything.
I always made sure to switch up routine’s to not “plateau”, but I always plateaued time and time again.
Then I experimented and switched to focusing on the strength factor of lifting, rather than just chasing a chiseled body.
I started keeping track of my lifts, and I made sure to lift as little as 5lbs more on each of my compound exercises, most weeks.
And before I knew it, I was building the body I always wanted. I focused on strength gains, and muscle gains seemed to follow.
I also made sure I was eating testosterone-promoting foods, as well as supplementing Vitamin D3 and magnesium. Doing so helped optimize my hormones, and ultimately boost my natural testosterone for better muscle growth.
To elaborate, building dense, hard muscles, all comes down to hormone optimization and progressively overloading your muscles on a regular basis. This requires maximum muscle fibre recruitment leading to consistent muscle growth.
For example, Progressive overload looks something like this:
Week 1 – Bench Press
Set 1: 3-5 135lbs
Set 2: 6-8 125lbs
Set 3: 9-12 115lbs
Week 2 or 3 – Bench Press
Set 1: 3-5 145lbs
Set 2: 6-8 135lbs
Set 3: 9-12 125lbs
Week 3 or 4 – Bench Press
Set 1: 3-5 150lbs
Set 2: 6-8 140lbs
Set 3: 9-12 130lbs
See? After only 4 or so weeks, you would have added 15lbs to your bench press. In order for your chest muscles to keep with the constant growing stress they’re now under, your body is forced to thicken and develop more muscle in that area.
Obviously, this is just one lift, and you would use this strategy for all your lifts. Consistently upping the weight as it becomes easier.
You see, the combination of resistance training and adequate protein while eating over your maintenance calories, is the secret to building thick, hard muscle. You will gain a little strength every week.
Fast forward 6-12 months of consistent growth in strength and voila, you’re now a unit dood.
It’s as simple as that. Don’t let it be anymore complicated than it needs to be.
Track what you are eating everyday to make sure you hit your set protein and calories based on your goals 5-6 days per week. Remember, consistency and sustainability are everything in fitness.
Use the app “MyFitnessPal” to track the foods you eat daily.
The takeaway on how to build dense muscle: Progressive overload training on key compound lifts • Incline & flat bench press •Weighted pullups &&dips • Rows • Military press • Squat • Deadlift
• Eat 200-300 over maintenance calories everyday. This is optimal for lean bulking. Very minimal fat gain, especially combined with IF.
•Consume 0.8-1g of protein per pound of body weight every single day.
Best of luck on your fitness goals!