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  • Writer's pictureJohnatan Fabi

5 Key Principles to Help You Build More Muscle

If you're looking to build lean muscle, then you need to follow certain training principles that are specifically designed to help you achieve your goals. Here are the top 5 key training principles for building lean muscle:

  1. Progressive Overload: This is the concept of gradually increasing the weight, reps, or sets of your exercises over time. This helps to challenge your muscles and stimulate growth. If you keep using the same weights and reps every workout, your muscles will not be challenged enough to grow.

  2. Compound Exercises: Compound exercises are multi-joint movements that work multiple muscle groups at the same time. Examples include squats, deadlifts, bench press, and pull-ups. Compound exercises are more effective for building muscle than isolation exercises because they work more muscle groups at once, leading to a greater hormonal response.

  3. Time Under Tension: This refers to the amount of time your muscles are under tension during an exercise. The longer your muscles are under tension, the greater the stimulus for muscle growth. Aim for a tempo of 2-3 seconds on the eccentric (lowering) phase of the exercise and a 1-2 second pause at the bottom before lifting back up.

  4. Rest and Recovery: It's important to allow your muscles time to recover between workouts. Overtraining can lead to injury and hinder your progress. Make sure to get enough sleep, eat a balanced diet with enough protein, and take rest days as needed.

  5. Consistency: Building lean muscle takes time and consistency. You need to stick to a regular workout routine and stay committed to your goals. Don't expect overnight results, but trust in the process and stay motivated.

If you're looking for personalized guidance in your muscle-building journey, sign up for personalized online coaching programs with Coach Johnny Fabi of Fabi Elite Fitness. As a limited-time offer, he is only taking on 5 new clients, so don't miss out on this opportunity to achieve your fitness goals with the help of a professional trainer.


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