Proven Muscle Growth Tips
Muscle growth occurs from lifting heavy.
If youíre waiting for me to follow up on that statement, it isnít coming.
Thatís as hard and as easy as it gets. Lifting heavier weight for lower reps over time will add more muscle and strength than anything else you do.
The only ďIfĒ Iím going to throw in there is ďifĒ you eat supportively and healthy. You canít implement these training tips I give you and then go out and eat Ring Dings and Doritos and then curse the ground I walk on.
But let me assure you, the changes you make here will blow you away if you give them your all and stick to them long enough to work.
Now, Iím going to simplify this for you because, well, its pretty simple stuff.
Donít make things harder than they have to be.
Here it goes...
To get big, you must lift big.
In order to cause muscle growth and strength increase to occur, you must force your body to adapt to heavier demands (more weight).
If you continued to lift the same old weight over time and time again, your body has no need to create new muscle growth and strength.
It can already handle what itís doing with what you have.
So, to get bigger and stronger, you must force your body to do so, it doesnít happen by itself.
For example, when you stop lifting for a month or more (like Iím sure we all have done for one reason or another) what happens?
You got it; we get smaller and less muscular.
Itís because we havenít been ďforcingĒ our body to adapt and get bigger/stronger.
When you go through a ďlayoffĒ where you stop lifting weights, your muscles do not have to handle any additional workload and stress caused by lifting.
So your muscles get smaller as a result.
To keep muscle size going up and to keep strength increasing, you absolutely must keep stressing and overloading those muscles.
You MUST lift progressively heavier weights over time.
But what is an instant way you can lift more weight, without having to wait weeks or months.
Well, let me give you a hint.
If you can lift 100 pounds 10 times, shouldnít you be able to lift more weight, say 150 pounds, if you only have to do it 5 times.
By cutting the reps in half, you immediately raise the amount of weight you lift.
Sounds simple, but this is one of the most effective steps you can ever take in your muscle building and strength routine.
The days of lifting 3 sets of 10 reps are over--at least they should be. When you begin to lower your reps and begin to lift more weight, good things happen (more muscle and strength).
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.
Itís 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--itís that important.Letís say you didnít 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, ďIíll remember that I went up.Ē
Now, a week goes by and youíve totally forgotten the weight you used last bench day, so bench time comes around again and youíre scratching your head, wondering what it is you last did for weight.
Chances are youíre 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, itís 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.
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 more muscle growth than you ever thought possible.
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