10 minutes ago
There is more to consider, such as ensuring you are prioritizing multi-joint exercises, lifting in a moderate rep range (6-15) as it’s easier to accumulate volume in this manner (volume = main driver of muscle growth). As well as ensuring you are training each muscle group more than just every 7 days, and ensuring your training makes sense and certain work isn’t sabotoging training volume. Implementing fatigue management strategies (which a lot of people do subconsciously, although with inferior methods) to allow for continued progression etc. But, if you are doing the above 4 things in the graphic; you’ll be ensuring you are doing most things right to ensure you are growing.
You can have the most optimal program design, but if it isn’t overloading overtime, it is useless. If you aren’t eating enough calories to grow and/or protein, your efforts will be largely for nothing. If you are doing every single thing right, but you sleep 4 hours a day; you’ll be leaving so much muscle on the table, when it could have been in your body.
Supplements are also something to consider. If you are nailing your training andnutrition, as well as sleep; consider using supplements that actually work and are supported in research to help you build muscle and get stronger. Such as creatine, fish oil, and caffeine.
Were you able to say yes to all 4 questions? Where are you lacking? Tag a friend and I hope this helps! #strengthguide