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The start of the new year means a chance to kickstart new goals for 2020. Most people center their goals around their health, pledging to eat better and work out more. For those who never miss a gym day no matter what month of the year, your goals may look a little different. Rather than increasing your gym attendance, you may find yourself setting new fitness goals that challenge your current physical state. 

For bodybuilders, gaining muscle is the most motivating gym influencer. If quality gains are what you seek for the new year, be sure to keep a few tips in mind to incorporate into your daily regime. 


Get your full 8 hours of sleep

While asleep, your body is in a resting state. During this state, it has the opportunity to repair damaged muscle tissue and release growth hormones. Getting a full 8 hours of sleep gives your body the time that it needs to build muscle through repair and recovery, and will leave you feeling more rested when you wake up – ready to shatter another workout.  


Watch what you eat

It is impossible to see the muscle gain that you want if you are not supplying your body with enough food to aid in the recovery of muscle tissues. Eating multiple meals throughout the day tends to work better than trying to intake all of your calories in just 3 large meals. Figure out the macros that your body needs to gain mass, and then continue to eat often to keep your body in an anabolic state. 


Increase your training intensity

Rather than competing with the person next to you to see who can do more bicep curls, increase your weights. Decrease your actual time at the gym by focusing on truly feeling and challenging your muscles with shorter reps. Increasing the weight and intensity of your sets will increase your gains as well as save valuable time spent at the gym. 


Don’t forget about healthy fats

Fat yields more calories than carbohydrates, so if you are struggling to consume your recommended caloric intake each day, try supplementing with healthy fats. Some foods that contain mono and polyunsaturated healthy fats are salmon, avocados, seeds, and nuts. Omega-3 fish oil pills are a healthy supplement that has a number of other nutritional benefits as well.