Diet
This includes getting enough nutrients, water, protein, and above all else, calories ​

• If you’re looking to gain weight, you need to be consuming more than you’re burning. It’s as simple as that. This can easily be 3000-4000 calories a day for a lot of men (and often over 2000 calories a day for women). 
• Understandably, this is where many people fall short. They put in countless hours at the gym, and get frustrated with minimal progress. 
• This is where tracking your food can be extremely helpful. It gives you an idea of just how far you’re falling short of your calorie target - or, alternatively, overshooting it. It’s a common misconception that in order to gain muscle, you need to gain fat as well. You need to be eating more food, but not too much more!​

​Progressive Overload
You constantly need to be increasing the challenge for your body in order to stimulate further growth

• If you’re always doing the exact same workout for weeks (or months) on end, after your body has adapted to these particular demands, you’ll hit a plateau and cease to see any more progress. 
• Increasing the challenge can be done in many ways, other than just simply choosing different exercises (in fact, doing this too often actually confuses your body and hampers growth).
• Different weights, number of reps or sets, rest periods, tempos, or order of exercises are all great ways to be constantly challenging your body in a way that promotes growth.

Mind-Muscle Connection
This is all about being in tune with your body, and being able to feel the targeted muscles working

• This is a lot harder than it sounds, and can take months to properly master (or years, in some cases). Having a proper coach makes this a lot easier. 
• If you’re not using the proper muscles when doing an exercise, the lift will usually be harder, less effective, and (in some cases) you will be more injury prone. ​

Exercise Selection
There are thousands of exercises out there, but only a handful of them are going to be the most useful towards getting you to your goal

• You need to select the ones that are appropriate to your skill level, your strengths,  weaknesses, available equipment, and personal preferences.
• Most of the cookie cutter workouts you find online are far too generalized, and don’t take many of these factors into account. 

Rest
This refers not only to rest in between sets, but also the amount (and quality) of rest you get in between workouts

• A lot of people are under the impression that less rest is better, because you sweat more and feel more tired at the end of the workout. This is most certainly not the case - especially if gaining strength is your primary goal.
• I also cannot overemphasize the importance of rest days - without allowing your body enough time to recover and grow, you run the risk of overtaxing yourself and inviting injury. Less is sometimes more!
• Quality sleep is also of vital importance here, as is paying attention to your daily levels of stress, and adjusting your workouts accordingly.  ​

Ready to get a jump start on your goals by hiring a personal trainer who will take all of the above into account?
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