1.) SLEEP MORE- Let's face it, we are living in a non-stop fast paced age, with getting quality sleep being put on the back burner for so many people.
The fact of the matter is, getting High Quality sleep rejuvenates the body and regenerates Muscle tissue broken down during the day.
Many Women and even more Men are getting less than 6 hours of quality sleep every night. Testosterone and HGH or also secreted during R.E.M (Rapid Eye Movement).
Both of these Hormones are very critical for producing Muscle Growth and Fat loss, especially in Males.
Aim for at least 8-10 Hours of Sleep of every night and you will reap the rewards with a stronger, Leaner, More Muscular Body.
2.) SQUAT- The Undisputed King of Compound Lifts goes to the Squat. Only the Deadlift comes in at a respectible 2nd Place. If you aren't Squatting regularly during your lifts you are doing yourself a major injustice.
It is true that your whole body benefits from Squatting. The Calves, Quads, Hams, Glutes, Back, and just about every other body part comes into play in some form during Squats. It truly is a Full-Body exercise.
Heavy Squats also force the body to produce Anabolic Hormones such as Testosterone and HGH.
Simply put, perform Heavy Squats and you are guaranteed to add more Lean Muscle to your frame all over.
3.) USE FREE-WEIGHTS- I'm a big believer in using Free-Weights for the majority of your Workouts simply because you get more out of your workout.
It has been proven time and time again that by picking Free Weights over High Tech Machines, you will recruit more Muscle, Burn More Calories and Lift more Weight.
I know, I know Machines can definetly come in handy now and then, and can be a great way to mix up a boring routine. But for the most part your Routine should be built around Tough Old School Workouts to achieve the maximum results.
Don't believe me? Perform a set of Bicep Machine Curls, and follow that up with a set of Barbell Curls. Performed correctly, the Barbell Curls will win out every time!
4.) KEEP SESSIONS SHORT- Keeping your workout sessions short is critical for holding on to Lean Muscle Mass. Cortisol, a Catabolic (Muscle Wasting) Hormone is released everytime you Lift Weights.
The Longer you workout, the higher your Cortisol levels go. The worst Part is High Cortisol Levels directly reduce Testosterone Levels.
Keep your workouts short and intense for the best results.(1 Hour Tops.) This means your less likely to over train and more likely to keep Cortisol levels Low and Anabolic Hormones High.
5.) USE COMPOUND MOVEMENTS- If you are looking to gain the most Muscle in the shortest amount of time you need to be focused on Compound Exercises.
(Especially for beginners) Squats, Deadlifts, Barbell Curls, Bent-Over Rows, Close-Grip Bench Presses, and Military Presses are all Compound Movements that will Recruit the most Muscle and burn the Most Calories.
Single Joint Exercises such as Concentration Curls, and Dumbbell Tricep Extensions, can be used but wont build as much Muscle all around.
Good Luck with your Training!
My Name is Brad, I'm the founder of Original-Weight-Lifting.com, I enjoy providing people with quality information to help improve their Fitness/Weight Training Goals.