How do I increase muscle size than torturing it.


A) Body can gain on average 1.5 kg to 2 kg lean muscle weight in a decent span of 10-12 weeks

B) Follow a work out pattern of two body parts a day with 45 seconds to 90 seconds rest between repetitions. Also consider not more than 8-12 reps per set.

C) Rest for 48-72 hours between repeating a body part training.

D) Ensure that you are lifting approx. 67-85% of 1 Rep Max.

E) Not more than 2-3 sets per exercise.

F) Always remember that rest and nutrition needs to be focussed too.

G) Remember that your body shall be utilizing Creatine Phosphate and Lactate energy system.

H) Creatine Monohydrate as a pre work out and BCAA(Branched-Chain Amino Acids) as Post workout will do wonders.


Amit Bharadawaaj

Personal Trainer


Leave a Reply