Go Heavy or Go Home!

• For maximum lean muscle growth consume 2.5 gms of protein per kilo of your body weight, so for instance if you weigh 70 kgs you need to be having at least 175 gms of protein per day.   Use heavy weights and keep your rep range low; 6 - 8 reps with failure on your final rep.
• Keep your body guessing!   'Muscle memory' is something we often experience in terms of fitness training, in other words the body and muscles in particular get used to certain exercises and condition themselves appropriately.   The end result is minimal lean muscle growth.   To avoid this occurring you need to keep changing up your training.   Vary your exercises, vary your weights and vary your intensity levels.
• Correct stance and good form are essential; if the exercise is done standing up, ensure your feet are shoulder width apart and that you are slightly bent at the knees to give yourself a strong foundation.   Use full range of motion when performing an exercise and avoid swinging the steel or using momentum.