To help you increase Muscle Gain, you need to use an important tool which I refer to as The Secret Weapon. But, before we get to that, lets go over some basic rules in bodybuilding.

To add muscle mass, you need to always be improving on your last workout. You should be increasing the weight or the reps every week so the muscle will feel a new type of stress. These increases should be small and gradual to insure the success of muscle mass growth.

The Secret Weapon

Your Secret Weapon is a Log Book. This may sound simple but, it is the most powerful tool you can use to maximize your bodybuilding success.

To get the most muscle gain results, use your log book to keep track of everything that happens during your workout. Some key examples of things you should be listing are…

• Weight
• Reps
• Sets
• Rest interval time
• Total workout time
• Energy levels
• Nutrition and supplementation before and after each workout

Weight Increase

Depending on your goals, you should see an improvement from your last workout, even if it is one more rep or a 2 pound increase on your barbell. If you do not see any improvements within a month, you are not putting the necessary intensity and focus into your workouts that it deserves and you will not see any muscle gain.

Rest and Recovery

Recovery is very important to your success. It is better to over recover then under recover. Let the muscle heel. Don’t underestimate the value of sleeping. When you sleep, the damaged muscles from your workout are being heeled. Protein from the foods you ate all day are being transported to the muscle to build them stronger and bigger so they can endure the same amount of stress you put them through in your last workout.

This is why it is so important to make small gains every time you workout so the muscle can continually get bigger and stronger to endure the stress you put them through. By improving in each workout, you will see an increase in your muscle gain size.

Henry Chervenka