If you aren't tracking your calorie input somehow, then how do you know if you're eating a surplus of calories each day? You need bricks to build a house. Think yourself lucky you're able to eat lots!
Yeah - you read this in fitness/bodybuiding magazines but rep range is the loading parameter that should be varied most often! To fully stimulate fast and slow twitch fibres, 10 reps won't cut it after a few weeks sorry.
Yes it hurts. Yes it's a major stimulus to muscle building. No you can't just bash out your reps. Consider using sets of at least 40s length to really create a hypertrophic response!
Time your rest periods and stick to a predetermined time. You'll never know if that extra couple of reps was genuinely increased strength or just because you had a bit more time chatting. Measure and manage!
Did you know you build and repair muscle when you're resting? Most of us simply won't get enough recovery time if we train 7 days a week (especially with the reduced sleeping hours so many of us suffer from!)
Written By James Alexander Ellis