There are a number of areas that don't involve training that you can look at to ensure you are maximising your potential muscle growth. These include:

Sleep: Sleep is absolutely critical and the most effective muscle promoting recovery modality we have. Athletes in heavy training need upwards of nine hours' sleep per day. This can be in one hit, or accrued during each 24 hours.

The deep sleep that we get during the nightly slumber is the most important, though, and so while napping during the day is good, it shouldn't come at the expense of a good sleep.

Protein: Help your muscles out by consuming good quality protein within the half hour following lifting. It may be hard sitting down to a protein-rich meal straight after training, so whey protein works well as a supplement. A low fat smoothie/milkshake and a couple of eggs are good substitutes when required.

Scheduling: Appropriate scheduling of sessions is crucial. Always try to do conditioning sessions in the morning and then consume carbohydrates. Lifting is often better in the afternoon, allowing for recovery overnight.

Hydration: Stay hydrated. This is critical for cellular function, as well as growth hormone release. A minimum of two litres of water per day is needed.

Carbohydrates: While having a massive pasta meal may not be the best option all the time, some carbohydrates are necessary to stimulate insulin release, critical for the release of growth hormone.

Energy in: Ensure you're getting enough energy to support muscle growth. There's no point in the energy expenditure being greater than the consumption if you're wanting to increase mass.

Adhering to all the factors above will definitely help muscle growth and progression.

Happy training.

Lukas Chodat is the director of Chodat Fitness. Check out chodatfitness.com.au.