5 Tips to build muscle mass
1. Volume Periodization
Implementation of powerlifting movements (Deadlift, Squat, Bench) with intelligent program design to allow maximal growth.
Sprint, jump, cut, clean, and snatch to increase muscle contraction speed. This is what athletes are made of.
3. Hypertrophy Training
Lower intensity auxiliary work in higher rep ranges (8-12+) to increase muscle mass and strength of connective tissues and smaller muscle groups.
Eat to Grow! High protein intake ( ~1g/lb body weight), lots of colorful fruits and vegetables, and good carbs like potatoes, rice, and oatmeal.
Growth happens on rest days not in the gym, work hard, recover hard. Adequate sleep, rest days, proper cool downs and mobility work all significantly increase your bodies ability to repair itself.