Here is quick list of strength and muscle building tips for you think about as you begin to plan out your training for next week or the next few weeks.

1. Lift heavy. Light weights get you nowhere.

2. Eat, eat, eat.  You have to eat to grow.  Heavy lifting requires more calories.  Start by adding 400-500 calories a day to your diet.

3. Choose compound lifts.  Here are a couple of my favorites.

4. Don’t do more than 10-15 sets per workout.

5. Beginners should do 3 full body workouts per week.  Bottom line!

6. Full body workouts are always preferred but more advanced lifters can use upper/lower splits.

7. Keep lifting days to 3-4 per week.  If you HAVE to do something on the other days choose conditioning and other recovery work.

8. Keep conditioning work short and intense.  Too much cardio kills mass and strength gains.

9.  If you’re trying to eat more, choose higher glycemic carbs.  They don’t keep you as full as long.

10.  You MUST squat and deadlift!

11.  Squat and deadlift at least once per week.  Beginners can get away with more than once per week as they are learning.  But, more advanced lifters should only hit these two monsters once per week to allow for max recovery.

12. Don’t be married to the gym!  Get out and throw around some sandbags, flip a tire, or drag a heavy sled.

13.  Keep your workouts under an hour.

14. Make breakfast and your post workout meal your two largest of the day.

15.  Plan your workouts.  Don’t go into the gym with no idea what you want to do that day.

16.  Get a good training partner.  A good partner is invaluable.

17. Don’t neglect bodyweight training.  Exercises like pushups, dips, pullups, and handstand pushups WILL get you strong.

Let me know your thoughts on this list.  I’d love to keep this list going.

Leave me a comment and I’ll add it to the post.