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1. Train Heavy

This doesn't mean all your sets are for singles, doubles or triples. It does mean that you should go as heavy as you can, with your sets lasting about 30 seconds.

If you're taking about 3 seconds for each rep (which is a typical speed when lifting "under control", that means 10 reps per set.

2. Shorten Your Training Sessions

Stop training for an hour and a half to two hours. You shouldn't need to train for longer than about 45 minutes and you can do just as well with short, intense, 30 minute workouts.

Get in the gym, go hard and get out. Your muscles grow out of the gym, not in it. If you wan to build lean muscle you MUST let your muscles recover from your training sessions.

3. Progress on the Big Exercises

This means you should be looking to up your intensity and your training poundages on the big exercises like squats, deadlifts, dips, pull ups and shoulder presses.



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