1. Increase Performance

Performance in resistance training refers to the amount of weight you are pushing or pulling. As you increase your performance, your body adapts to the added resistance by allowing the muscle fibres to grow, hence building the muscle.

2. Rest

Resting is an important factor not only between training sessions, but between sets.

Resting between Training Sessions

If not enough rest is achieved between training sessions, your muscles will deteriorate and performance will suffer. Too musch rest, on the other hand, will see you revert back to your natural state, hence muscle loss.

Resting between Sets

This is extremely important depending on whether you want to build strength or power. Different resting intervals will help you achieve different results.

3. Train with a Partner

Keep it safe and get the most out of your workout, train with a partner. Spotting is essential if you want to gain muscle mass fast.

4. Energy

Ensure you have enough energy for your workout. Supplements are ok, but proper healthy real food is the best way to ensure you have the energy you need for your workout.