7 Ways to Build Muscle
Learn how to increase muscle mass with these 7 tips, including adding more weight, increasing volume, and decreasing rest time between sets. Follow these steps to maximize your muscle building potential.
Dan Go
High Performance Coach To Entrepreneurs | Helping 1 million transform their lives by 2027. Tweets on health optimization. Sign up for free strategy call 👇🏼
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If you want to build muscle, read this: pic.twitter.com/TDsPUfFmqS
— Dan Go (@FitFounder) June 13, 2023 -
The best way to build muscle is by using Progressive Overload.
— Dan Go (@FitFounder) June 13, 2023
Progressive overload promotes the gradual increase of the stress placed upon the musculoskeletal & nervous systems.
There are 13 crucial ways to add it to your workouts.
Use these to your advantage: -
1) Lift more weight. Simply add more weight to the bar, dumbbells or machines.
— Dan Go (@FitFounder) June 13, 2023
2) Lift more volume. Volume is the number of reps you do combined with the weight you lift.
3) Do the same weight with an increased range of motion. -
4) Lift the same weight and volume with less rest time between sets.
— Dan Go (@FitFounder) June 13, 2023
5) Lift the same weight with more speed and acceleration while maintaining good form.
6) Lift the same weight with better form, more control, and less effort.
7) Lift the same weight using a slower tempo. -
8) Doing more work in the same amount of time.
— Dan Go (@FitFounder) June 13, 2023
9) Doing the same amount of work in less time.
10) Doing more sets with the same weight and reps. -
11) Doing the same workouts with more frequency throughout the week.
— Dan Go (@FitFounder) June 13, 2023
12) Doing the same work while losing weight.
13) Lifting the same load & volume and then extending the set past technical failure (ie. forced reps, drop sets, rest pause training etc..) -
One thing I will add to this list is everything is done with good form & maintaining a proper mind to muscle connection.
— Dan Go (@FitFounder) June 13, 2023
It's not enough to lift weight. You must use good form & your mind to illicit the fibers needed to contract your muscles.
The only exception to this is #13. -
There are many ways to make gains in the gym. You now have 13.
— Dan Go (@FitFounder) June 13, 2023
Progressive overload is a principle for both life & the gym. Use it to your advantage.
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— Dan Go (@FitFounder) June 13, 2023
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