Have you ever struggled adding weight, size, strength when lifting.  It can be much easier than you think.  We sometimes try to make it more complicated then what it is.  We think we need to lift heavy, heavy weights all the time.  This is not true.  While we do need to lift heavy weights to add size it is not the only thing.  These are the couple of things that you need to add size,

Proper Rest– getting 7-8 hours of sleep is important it is more important that you get quality sleep.  

Nutrition-This is one of the most overlooked aspects of gaining weight.  You have to think of the body as a machine.  If you want the machine to function proper, and efficiently then feed it well and feed it often.

Heavy, Moderate weight–  You need to stress the muscles to add weight.  Doing high reps with light weights might fatigue the muscles, but it will not break them down enough to build them back up.  So make sure to push yourself in the gym.

Adequate rest between sets and reps–  Many of use do not time ourselves between sets.  So we don’t know if we rest for 30 seconds or 3 minutes.  This is very important because as the weight increase the more stress you place on the muscles so the more they need to recover to do it again.

Variety in workout- You need to change your workout at least every 4-5 weeks.  Having variety in your workout and challenging yourself if very important.  DO not let your body get use to training and hit a plateau.

Do these 5 things to help add weight and gain size.  I will be going into more details with these 5 techniques in a later blog.

I am also looking for athletes to be on my coach brix podcast show.  Interviews are between 15-30 minutes long and you can check out past podcasts by clicking on this link https://itunes.apple.com/us/podcast/coachbrixs-podcast/id954086708?mt=2.

You can contact me at exsp@verizon.net.  Stay tuned for more exciting information coming up from EXSP/PA PREP Sports.