4 Tips to Gain Size & Strength, Simultaneously
Published: Thu, 07/18/13
Drum roll please!....... In no particular order:
1. Train for an entire month focused on increasing your 7 Rep Max. Not 6 reps, not 8 reps - 7! Tempo should be about 40X0. This will help target the type II muscle fibers which produce the greatest growth.
2. Avoid carbs 1 hour before you train unless you want to yawn your way through your session and decrease neural drive. Any form of solid protein and greens an hour before you train is ideal. Low-glycemic carbs should be eaten approximately 4 hours before you train, 1 hour after you train, and 4 hours after you train.
3. Consume 10-20 grams of BCAA during your workout to create and anabolic environment. Consume at least 20 grams of Whey protein immediately after training.
4. Minimize aerobic training because it increases the capacity of slow type I fibers, and almost fully blunts the hypertrophic response of concurrent strength training.
Want to put these tips, and more, into an organized plan?
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Talk Soon,
Brian