6 Tips to Build Muscle Growth

This is a question I get asked a lot, so I've created a mini post to guide you guys as you learn more about building muscle. Give these tips a try, and don't hesitate to get in touch with any questions!

  1. Track volume( # of sets & reps in a workout) to have a baseline & make edits to volume & frequency
  2. If you train 1x per week a certain muscle group(i.e glutes);  train  them more frequently (2-3 days per week)
  3. Add both short & long rest periods to work different mechanisms of hypertrophy
  4. Vary your exercise selection to hit every muscle fiber possible & target different areas of strength 
  5. Improve supplement stacks w/ creatine monohydrate and whey protein
  6. Blood Flow Restriction (BFR)
    • cell swelling & metabolites building
    • wrap tourniquet on upper area of the limb, either upper leg or below shoulder
    • tighten tourniquet to level 5-7 out of 10. If it tingles or goes numb loosen
    • select exercise that allows for a good pump
FitnessMonika Paez