"Essential" Step #1: Modify your weight training routine often. The human body will adapt to almost anything, and your weight training workouts are no different. If you continue to train using the same weight, number of repetitions, sets etc., your body will have no reason to increase strength and grow muscle. Change at least one part of your routine every 5-6 weeks.
"Essential" Step #2: Allow adequate rest and recovery time between workouts. Many people still haven't learned that weight training 6-7 days a week is a waste of time, and will lead to over-training. If you're training naturally (no steroids), aim for 3-4 workouts a week at 45 minutes per workouts.
"Essential" Step #3: Proper nutrition is a must! If you don't feed your body with the nutrients it needs, don't expect to grow. You can't build muscle mass out of plain air! In other words, building muscle mass requires the "raw material" that are supplied in food. Aim for six meals a day, with plenty of protein in the morning, post workout, and before bedtime.
"Essential" Step #4: Be Consistent! If you miss only 2-3 workouts a month, that equates to between 24-36 workouts per year. Think about how much further ahead you might be if you hadn't missed those workouts? Sure it's easy to find something else to do other than workout, however, if you want to achieve outstanding results, you must make training a top priority!
So work hard, follow the advice in the article, and soon you'll have the lean muscular physique you've always wanted...
