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If you’re looking to add some extra size in the off-season, whilst not slowing yourself down then these tips are for you…

1.Compound Lifts

Wherever possible you should be focussing on big compound lifts such as squats, pull ups, deadlifts and the bench press. This was you are ensuring that the mass you are building is about functional strength rather than simply just adding size for the sake of it.

2.Vary Your Reps

It’s important to mix up your rep ranges to ensure your are giving your body the maximum amount of stimulation you can. Therefore try to vary week by week the rep ranges, for example week 1 4–6 reps, week 2 8–12 reps, week 3 20-30 reps.

3.Target Weak Areas

Although the bulk of your training should focus on big compound moves, if you find certain body parts are lagging behind, then now is the time to incorporate some strict isolation exercises into your training routines.

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4.Track Your Macros

Your nutrition is equally as important, if not more so than your training when focussing on body composition goals. For that reason, make sure that you are using an app like My Fitness Pal to ensure that you are hitting your daily macro targets.

5.Consider Adding Supplements

A protein powder is ideal for ensuring you hit your required macros, particularly on training days, however it may also be beneficial to consider some additional supplements such as BCAA’s, creatine and beta alanine to aid training.

6.Recover Properly

Make sure that you are getting a minimum of eight hours sleep a night, and are regularly incorporating rest days into your training. This will allow you to perform to the best of your ability, and give your muscles time to recover.

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7.Cardio

Whilst it may seem counter-intuitive to some to incorporate cardio into a training routine focussed on building size it is vital. Cardio will help burn off any excess fat ensuring that any mass gained is purely functional rather than weighing you down.

8.Mix It Up

Consider incorporating training variations such as drop sets and super sets into your routines. These allow you to stimulate your muscle groups in different ways, and in the case of super sets allow you to increase training volume without spending any extra time in the gym.

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