I manage to get this into almost every post - overload=hypertrophy!
- Lift Heavy - (I use 4-8 reps - start with 4 and get more reps each week, when u reach 8 with good form knock the weight up again - and so on....)
- Use a routine made primarily from basic compound movements - these achieve a bigger overload on the muscles
- Train each body part once a week only! No more, No less (PM me for my current routine if ur interested)
- Train for 45 mins MAX each time u train - the body enters a catabolic phase after this and u don't want that!
- Use the protein rule - at least 1g for every 1lb of body weight, no more than 2g per lb
- Take a PWO drink with whey + dextrose (for a good insulin spike), if ur ok with creatine take that too - sure u can find info on how to take it here , if u haven't used it before, take glutamine too - there is a good thread in the supplements forum
Mass and strength together is easy, just achieve a good overload - thats the main rule!
