To Gain Muscle, Use Lower Reps!by Shawn LeBrun
If you want to gain muscle, you have to place more overload on your muscles.
Muscle growth only occurs from lifting heavy. If you're waiting for me to follow up on that statement, it isn't coming. That's as hard and as easy as gaining muscle gets.
To gain muscle, you must lift heavier weight for lower reps over time. This will add more muscle and strength than anything else you do.
The only "If" I'm going to throw in there is "if" you eat supportively and healthy.
You can't gain muscle by using these training tips I give you and then go out and eat Ring Dings and Doritos.
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, I'm going to simplify this for you because, well, its pretty simple stuff.
Here it goes...
To gain muscle, you must lift heavier weight over time.
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 continue to lift the same weight time and time again, your body has no need to gain new muscle growth and strength.
It can already handle what it's doing with what you have.
So, to gain muscle and get stronger, you must force your body to do so. It doesn't happen by itself.
For example, when you stop lifting for a month or more (like I'm sure we all have done for one reason or another) what happens?
You got it; we get smaller and less muscular.
It's because we haven't been "forcing" our body to adapt and get bigger and stronger.
When you go through a "layoff" where you stop lifting weights, your muscles do not have to handle any additional workload and stress caused by lifting.
And 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, shouldn't 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 to gain muscle.
When you begin to lower your reps and begin to lift more weight, good things happen (more muscle and strength).
So how many reps? Between 4 reps and 6 reps is your rep range for heavy sets.
If you cannot handle and get 4 reps, the weight is too heavy and you need to drop down a little.
If you can handle more than 6 reps, the weight is too light and you need to increase the weight you are lifting in order to force muscle growth and strength increase to occur.
This rep range will never, ever change if you want to gain muscle and increase your strength.
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