To maximize muscle growth you want to be in caloric surplus. This is simple eat more calories compared to what you are burning daily. Consuming more calories will do a lot of different things. It will give you more energy through out the day, mainly so you can put more into your workouts. And it will raise your testosterone levels. Testosterone is what builds muscle, it’s good to have a surplus. In addition your muscle protein synthesis increases which reduces the protein breakdown by your body.
This does not mean you can eat whatever is insight. You will not make a lot of progress if you eat a few mac doubles every day. This has to be quality food that has a ton of quality protein. Start with a small caloric surplus, just above your maintenance calories and then take it from there.
Next I would recommend lifting heavy. Focus on getting stronger. You will need to gradually need to increase the weight you are lifting and also the intensity of the workout. This is what is called progressive overload. You can increase the volume of training. Increase the overall reps and sets that you put in day to day. Slowly you will be able to gain more strength and lift more. When you lift more, you will get bigger add size and muscle.
Even though you want to lift as heavy as possible, you still need to do that with proper form. Proper range of motion is very important. If you want to maximize your gains, you cannot use partial motion in your training. You need to learn proper form when you first start working out because when a few months pass, training will become a part of your life and your form will be subconsciously incorporated.
Eventually you will develop mind muscle connection. That is the most beautiful thing ever. It’s like you’re communicating with your muscles through weights. I can’t really explain it but it is a great feeling. You eventually develop this ability that lets you go on auto pilot while working out.
One thing I would definitely recommend is to train your muscles twice every week. Think about it… If you are training each muscle group once each week, you are hitting it 52 times a year. If you properly train each muscle group twice, this brings the grand total to 104 times. This is a great way to maximize your potential. Only thing is to make sure you get at least 48 hours rest before hitting the same muscle group again.
These tips are very simple yet very effective. Lastly my call to action is to get out there and try. Do something! Start where you can, do what you can, and use what you have.
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