We all see the people at the gym lifting weights day in and day out for years while seemingly not getting any stronger.

Maybe this is you?

I’ve always felt that if you’re going to be putting in the time, then you should want to notice significant results.

If the only way you are able to make your arms look bigger is by buying smaller t-shirts, you should consider following these five tips to supercharge your muscle building workout.

Focus on Compound Exercises

Compound exercises train several muscle groups at one time. This provides more bang for your buck as you are working out and accelerates the growth of your muscle mass.

For instance, the deadlift will work your back, traps, forearms, core, and all of your legs. A standing military press will train your triceps, shoulders, upper chest, and your legs as well since you are standing and supporting all of the weight.

After all, would you rather train one muscle group every ten minutes or train three or four muscle groups at once every ten minutes?

Save the Isolated Exercises For Later

Isolated exercises are the exact opposite of compound exercises; they engage one muscle group (ex: biceps) at a time.

Save those isolated movements like the bicep curl and the leg extensions until the end of your workout when you are totally spent and can only exercise one muscle group at a time without collapsing.

To Maximize Muscle Growth, Train Each Muscle Group Twice a Week

If you split up your workouts so that you only train each muscle group once a week, that is completely fine. But research shows if you are interested in maximizing muscle growth, you should be hitting each muscle group twice a week instead.

While this schedule could have you working out every day of the week, the results will speak for themselves.

Higher Reps or Heavy Weight?

There is an old saying that is passed around every weight room in the world: ‘Lift heavy weights and less reps to build muscle. Push higher reps with light weight to become more toned.’

While heavier weight does strain the muscle fibers more, enlarging them in return, there is research that shows doing more reps with lower weight can build muscle as well.

A good way to ensure you are getting the best of both worlds is by focusing on heavy weight and low reps (4 to 6) early in your workout.
Near the end of your workout, when your muscles are so swollen they feel like they are about ready to explode, do 12 to 15 reps with light weight instead.

Don’t Forget the Protein

A high protein diet combined with strength training will have you packing on some serious muscle.

A 2014 study in the Journal of Nutrition showed that people who consumed at least 30 grams of protein in each of their three meals every day increased muscle growth by 25 percent compared to those who consumed almost all of their protein in one meal.

In fact, another study in the Journal of Applied Physiology found that subjects who took in 20 grams of protein six times a day lost body fat and increased muscle mass with or without training.

So when it comes to taking protein, do it early and often. Combined with strength training, your muscles will grow exponentially quicker.

ABOUT THE AUTHOR

MIKE ‘THE ARCHITECT’ KIM, D.O.

The Architect is the head doctor and the leader of The BrickHouse Research and Development Team. He has been in the supplement industry developing formulas for many companies before joining the BHN team, and consistently studies the latest ingredients to bring the best nutrition the world has to offer to our products. His number one goal is health for you, your family, and for your future generations. The Architect lives the life he preaches to everyone. When he's not developing nutritional products you can often find him enjoying a fresh round of golf or laying the smack down in the weight room.

5 Ways to Supercharge Your Muscle Building Workout