Exercise Questions - How Can I Continue Gaining Muscle Mass?

Exercise Question:
I have been weight training for 1 year and have only gained 20 pounds (129 to 150). I train by doing 8 reps with 3 sets per exercise and I eat over 2,000 calories a day. Is there something else I could do for better results?

Exercise Answer:
If your normal rep/set range is 8 reps with 3 total sets per body part, I would recommend increasing your total sets per muscle. For bigger muscles groups like legs and back, you should focus on completing at least 8-12 total sets and make sure to switch up your rep ranges. Some days, do a heavy training session with reps of 5-7 and other days use a higher rep range of 12-15 per set. This way you always shock your muscles into growth!

In terms of diet, make sure your calories are coming from truly clean food. Lean protein, whole wheat starches and fibrous veggies. Make sure to eat every 3 hours and focus on increasing your calories by 200-300 each week. Make sure to also eat a lean protein source at every meal. This should give you the results your looking for!

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