Tag: Muscle Gain and Strength

When building muscle is the goal, structure matters. I use a push/pull/legs split—three focused workouts, each targeting different movement patterns. It allows for maximum recovery and intensity.

Push day hits chest, shoulders, and triceps. Pull works back and biceps. Legs day—well, that’s where the real challenge lives. Squats, lunges, deadlifts. I train 4–5 days per week, rotating based on how I feel.

Consistency and progressive overload are key. I log my lifts, track volume, and adjust when needed. If your goal is growth, train with purpose—and recover just as seriously.

Jean Paul Rivas

When I first started training, I thought more was better. More workouts, less rest. But I was wrong—and burned out. Muscle growth happens during recovery, not during the workout itself.

Now, I train hard 4–5 days a week and build in active rest days with light walking, mobility, or just pure rest. I listen to my body. Soreness isn’t a badge—it’s a message.

Rest days are where the magic happens. Your body repairs, rebuilds, and gets stronger. Don’t skip them. They’re part of the plan.

Jean Paul Rivas

You don’t grow in the gym—you grow after, when your body repairs and rebuilds. That means recovery nutrition is everything. After a session, I make sure to get a good mix of protein and carbs.

Some of my go-to post-workout meals: a protein smoothie with banana and peanut butter, Greek yogurt with berries, or chicken and rice. Timing helps too—within 60–90 minutes after training is ideal.

Recovery isn’t just about soreness—it’s about results. Feed your body right, and it will reward you.

Jean Paul Rivas

Progressive overload is at the core of every strength program I write. It simply means doing a bit more over time—more weight, more reps, slower tempo. This steady challenge forces your muscles to adapt and grow.

I tell my clients: you don’t need to destroy yourself every session. What matters is consistent progression. Track your lifts. Try to add 1–2 reps or a little weight every week or two. Over months, those small changes build serious strength.

Muscle doesn’t grow from doing the same thing forever. Keep pushing your edge—safely and smartly.

Jean Paul Rivas