I like the article. I’m curious about your post meal fat intake. Naturally fat makes protein absorption more difficult. So how much fat and what type of fat are you referring to?

Thanks,
Sean

hahah I love the name calling. Dry muscle – no, you’re right. You can only gain a couple pounds a year of dried out muscle… But muscle mass – as in our muscle are made up of 70% or more water etc… Yes, you can gain 7 lbs of lean muscle mass in 3 weeks.

Hey Alex,

Try changing up the weight. Lift heavier one week, follow that up with a couple weeks of lighter weights with higher reps.

When you're lifting heavier, or performing heavier exercises, drop the reps and complete more sets. When you're lifting a bit lighter, up the reps, and you can also drop the sets.

Change things up every few weeks. I'd suggest adding a much heavier day in your training at least once a month as well – focusing on reps of 6 or lower, for 4-5 sets of a heavy weight. It's great for improving power, and giving your muscles a different look.

Hope this helped.

Chad

Now, when you say changing your sets and reps, just how much of a change do you mean? I don't follow one specific workout for a whole week, i usually do 3 or 4 different ones in a week, ie: a sandbag workout monday, kettlebells wednesday, and bodyweight circuits on friday, with some sledge slams and tire flips usually on friday as well. So what would be a good variation in sets and reps?

Thanks