Looking to put on size this year? Whether its lean muscle gain or mass muscle gain, you have to read these tips from Jon Davie – Product Development Musashi Performance Nutrition – before starting on your journey!

The key to weight gain is consistency with both your training and nutrition. No matter whether you are looking at putting on body weight or lean muscle gain, you are going to have to eat and train your way to your goal.

Being consistent and progressive with your training sessions is part of the equation, eating the right macronutrients at the right times and in the right amount will determine your weight gain results. If you neglect to train hard enough then your body won't gain lean muscle you may just put on body mass.

Here are my 5 top tips:

1) Break your we­ek into 4–5 training days

Splitting your body into different body parts enable you to train each muscle harder and therefore stimulate more muscle growth. Make sure you have 2 –3 days of complete recovery in between.

2) Train with a we­ight that you­ can handle

My general rule of thumb is to choose a weight you can perform 8–10 reps with 3 sets. Try and avoid training your ego in the gym. You should always concentrate on lifting a weight that you can control for 8–10 reps, if you are training with mates do not be afraid to take a weight lower than they are using. Trust me in the long run you will benefit as you will build up real strength and your technique is far more important than impressing the ladies or fellas in the gym.

3) Limit you we­ight session to 60 min­s total

This one can be tough, but I recommend from the time you arrive to the time you finish should be under an hour. Get in, get it done and then get out and let your body recover is the only way to get ongoing muscle gain results. Save the social talk to after the session and keep a focus on the clock allowing a short break in between sets but not 5 minutes.

4) Always use Sup­plement Trainin­g Protocols

There is a lot of science out there now about not just taking supplement post training, but always look to use them pre, during (intra) and post. Remember to take Creatine 20–30 minutes before you workout. It will give enough time to get your bodey ready for the workout ahead.

5) Eat every 2–3 hours

If you want to put on size, you are going to have to eat! Make sure at each meal you have a lean protein, complex carbohydrate and some green vegetables. Eating more frequently allows your body to mobilise more nutrients for energy and recovery which in turn makes you be more productive in your workouts.