- Consistency and patience is key!
It takes time to adjust to a new lifestyle with new habits. Muscle gain can take a very long time, almost certainly longer than the duration of this program. If you remain consistent and patient and you put in the effort, the results will come. Take measurements to track your progress!
To get the most out of the muscle you are trying to work, really engaging your mind to your muscle is a helpful tool. If you want to grow your muscles, imagine them actually contracting while you perform the exercise.
Progressive overload in your workouts will ensure progression. Most people will do this by adding weight (intensity) to an exercise but there are many ways to progressively overload a muscle. You can increase your reps and or sets (volume), increase the number of sessions per week (frequency), perform the same movements at the same volume, frequency and intensity but with greater technique, form or ease.
This program will focus on increasing intensity and volume but always ensure every rep is performed with proper technique.
Currently, scientific research shows us that the prime driver for muscle growth is proximity to failure. This means, the closer you get to mechanical failure (failing to perform each rep with proper technique) on each set, the more stimulus for muscle growth you are providing.
If however, you go to complete mechanical failure each set, your ability to recover enough for the next set or session can be impaired.
Stopping each set 2-3 reps from mechanical failure will mean safer and more productive sets in more productive sessions and therefore more potential for muscle growth.
Ensure that you warm up before you train.
A good warm-up should activate the muscles and joints you intend to use in the session, increase your core temperature and increase your heart rate. Also, ensure you are performing some lighter sets of each movement before you begin your working sets.