Putting on muscle in the summer is simple and important because you want to go on vacation looking your best. There are a few simple things to keep in mind while you are focused on your summer gains which include the burn, rest, progressive overload, macros, caloric surplus, weekly weigh ins, and a workout buddy.
Until it burns
When we’re working on our summer gains, reps play a huge difference. Gains come from volume and volume means reps. The burn, the pump, or the tingling feeling you get during a set is what's called metabolic stress and it's a huge factor for muscle growth. Why use 3 sets of 10 when you might be able to get a few more reps out of that set. Push your sets closer to failure with a rep or two in reserve for more gains.
The rest you take between sets is a major factor in being able to feel the burn. To much and too little rest can defeat the purpose of the workout. Most literature keeps it consistent with 1 to 2 minutes of rest for muscle growth.
You will grow more and induce more hypertrophy as you push your body more. Increase your workload in small increments weekly to give your body a chance to adjust. There are many things that can be done for progressive overload, a few include:
Continue increasing your calories. Outside of putting in a great workout, continuing to eat more is the mecca of your summer gains. Sometimes when it’s too hot it might be a little difficult to increase your calories so remember blending your food or making a smoothie helps to get the calories down.
Weigh yourself weekly
This will help keep you honest with your calories. If you’re not gaining weight in small increments weekly then you know the calories need to be increased.
Two heads are better than one. A workout buddy gives you accountability and helps you push when you don’t want to. When you lift with someone there’s always someone there to spot you and you’re able to push with a little more motivation.