How To Gain Muscle
This article taken from "Simple Steps To Get Huge And Shredded
Want to learn how to gain muscle?
Always, always, always keep a written journal or log for your workouts.
If you are at all serious about building muscle and increasing strength--this is a must.
It’s the only way you can keep track of your lifts and know when its time to go up in weight. Just use a small pocket notebook and write all your lifts and weights used in it.
Please do this--it’s that important.
Let’s say you didn’t use a notebook and decided to go by memory. Say that you had a great bench day and ended up going up 5 pounds in weight. But you fail to write it down and think, “I’ll remember that I went up.”
Now, a week goes by and you’ve totally forgotten the weight you used last bench day, so bench time comes around again and you’re scratching your head, wondering what it is you last did for weight.
Chances are you’re going to put on your old weight, not the new weight (that you added 5 pounds to). When that happens, you went backwards and have lost the progress you made. Believe me, forgetting your weights happen.
You have 30 or so exercises to keep track of, it’s easy to forget one or two of your weights.
And if you forget a weight and do the same weight again when you should have went up, you just wasted your time and energy. You just did something you were already capable of doing and have missed the chance to increase the overload you were using (and in turn, the muscle and strength that would have come with the new overload).
Please use a journal for your workouts.
So, if you get nothing else from this report, please get this.
Stop doing 10 reps for your heavy sets and begin increasing the weight and decreasing the reps.
If muscle growth and strength increase occurs from lifting more weight, what will work better for that?
Set 1: 100 pounds for 10 reps
Set 2: 120 pounds for 10 reps
Set 3: 130 pounds for 10 reps
Set 4: 140 pounds for 10 reps
Set 1: 100 pounds for 10 reps
Set 2: 140 pounds for 8 reps
Set 3: 160 pounds for 6 reps
Set 4: 180 pounds for 4-6 reps
What will create more overload and hence more muscle growth and strength increase: 140 pounds or 180 pounds.
Exactly-- the 180 pounds.
So please keep this simple. The only thing that causes muscle growth and strength increase is overload to the muscles. Overload occurs by lifting more weight over time.
This is achieved by cutting down the number of reps you lift from 10 reps on your heavy sets to the range of 4-6 reps on your heavy sets. Take this to heart and you will achieve great things with your body.
One last word about the whole “high reps burn fat and help you tone” nonsense:
Nothing could be further from the truth.
If you are using high reps to “tone the body”, please stop now. High reps with lighter weight do not overload the muscles sufficiently. If you are failing to overload the muscles, you are failing to stimulate new muscle growth and strength increase.
High reps and low weight for toning is one of those “gym lies” that have just spread like a bad virus.
The only true way to tone the body is to keep lifting heavy weights to stimulate as much muscle growth as possible.
It’s the diet and cardio that has to change in order to tone up. You have to clean up the diet and begin reducing your calories. You also have to do your intense cardio sessions to help burn off excess body fat.
Diet and cardio has more to do with the “toning” process than does the weight training.
How many sets should you do for muscle and strength gains? Muscle building is not an endurance contest. You’re not out to see who can do the most sets.
In fact, if you do too many sets, you will not gain muscle and strength like you should. Doing too many sets can lead to over training, which will stop all your muscle and strength gains.
What leads to over training?
Doing more reps and sets than you need to in order to get the wanted results.
Building muscle is a funny thing. See, we’ve been brought up to think, “More is better.” This may be true in some parts of life, but it is certainly not the case in weight lifting and muscle building.
You want quality over quantity any day. You do not want to do any more than 3 heavy sets MAX on any given exercise. I actually feel that 2 are all you really need to do.
But those 2 sets must be high quality, intense, bust your butt like there’s no tomorrow sets. If you do a set without effort and intensity, it doesn’t matter if you do 2 sets or a 100 sets, your results will be limited.
But do 2 sets like the world is on fire and you’ll get really good results.
It’s not the number of sets you do that makes a difference in building muscle size and strength; it’s the quality of those sets.
Want to learn how to gain muscle in less time? Check out this proven, step by step muscle building program
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