3 tips to gain muscle mass ⬇️ ☑️ Train to TRUE failure. This takes a few sessions to reach. But eventually you’ll get used to it: push your limits every time you step foot in the gym. Go beyond what you thought was “a lot” already. When you think you’re done, I’m sure you got 1-2 reps left in the tank. These last reps in reserve (RIR) need to come out and you reached true failure. A training partner might be a solution to help you train more intensely. Whatever your method to go for failure is: every rep, even those last painful ones, must be executed with proper form and full control through every part of the movement. ☑️ 2-5 minutes rest between each set. There is growth in resting. You pushed your muscle to true failure in the first set. Now use a stop watch or the timer on your phone to take the rests just as serious as the amount of weight and reps. 4-5 minutes for compound / bigger movements like squats, bench press, deadlifts, shoulder press, etc. 2-3 minutes for isolated movements like tricep extensions, calve raises, bicep curls, etc. Approaching the second set, your muscle is well recovered and you can lift heavier and push yourself to true failure once more. And after two sets you move on to the next exercise. No need to perform endless sets. 1-2 super intense and heavy sets, 2-5 minutes rest. ☑️ Progressive overload. The principle is easy: the stronger you get in the gym, the more muscle mass you will have. And to get stronger consistently: Write down your workouts, the amount of weight and reps for each exercise and each set. When you train that bodypart again, try to beat your numbers from the previous session. For example: Today: bench press 80kg x 10 Goal next week: bench press 80kg x 11 Goal in 2 weeks: bench press 80kg x 12 Once you reached a rep range of 12-15 moving well with proper form, increase the weight. Your rep range should then drop to 10-11 again, and you continue building this up until you can perform 12-15 perfect reps with the new weight. And to tie it all together: stay consistent. It’s about the relentless pursuit of small, daily improvements over a long period of time that will make you achieve your goals. - @dunjabitar