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"It’s really important that you're giving your body that much consistency, especially if you notice you’re not getting stronger."And while there are a number of ways to split up your weekly workouts, Davis is a fan of doing an efficient, full-body routine during each of those three to five training days.
"Most people are not going to overdo it doing upper body a few days a week," she says.
"The number one example is deadlift-it works your core, back, posterior chain," says Davis. That’s your entire body right there." She adds that lower body movements are always going to help you build more muscle overall-so deadlifts, squats, and lunges are prime.
Then add presses (chest press, overhead press, pushup) and any kind of pull (lat pulldown) to round out your total-body workout.
"I have many clients who are fearful of lifting heavier, but you really need to be training at a higher intensity in order to see progress," she says.
Here, trainer Hannah Davis, CSCS, breaks down what you need to know about muscle gain. There's a number of factors that could be stifling your fitness progress; it's just a matter of honing in on the problem.
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"You need the volume to actually build muscle," she says. Those components cannot be overlooked, because they can trump all of your training."For nutrition, that means drinking plenty of water and eating enough healthy, nutrient-dense foods throughout the day to help fuel your workouts.
"If you’re not increasing your volume in some way, in either reps or weight, then you’re not going to make gains."If you're doing all of the above correctly, and still struggling to build muscle, it may have nothing to do with your actual strength training. Davis says she often sees clients who barely eat all day long, and then eat a big meal before bed.
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