To get maximum muscle growth, you must endeavor to influence as many factors as possible that will contribute towards you muscle gains. It requires brain as well as brawn - you must train with both quality and quantity.
In this article I will give the top 4 tips you must practice at the gym. Combine these with a well-balanced diet and sufficient recovery time, and you will be well on your way towards amazing muscle growth.
Weight Lifting for Muscle Growth Tip #1: Keep Going Outside Your Comfort Zone
The key is to achieve recruitment of the most number of muscle fibers in every exercise you do. A good way of doing this is going heavy by lifting a weight you can do only for a maximum of 10 reps (without losing proper technique).
Weight lifting beyond 10 reps will train your slow-twitch muscle fibers more than the fast-twitch ones. You really want to train the fast-twitch muscle fibers as they have the biggest opportunity for muscle growth.
Don't take this as license to be stupid though by lifting extremely heavy weights like many guys in the gym. If you can't finish the entire set without jerking or using momentum, then you're lifting a weight that's far too heavy for you!
Weight Lifting for Muscle Growth Tip #2. High Intensity Training
Lift really heavy weights and train with an intensity so high that you couldn't go beyond 3-5 sets per muscle group.
You can normally do your first sets with less effort, but when it comes to your last set you must really aim to give it your 100%.
It's really the last set where the magic happens. The first sets are just a means to an end. When you're doing your last set, here's one trick you must do to keep pushing yourself to your limits: try to do even more reps than what you did on the last set and/or add on a bit more weight to your final set. Do this consistently and you'll soon see what I mean by "magic".
Weight Lifting for Muscle Growth Tip #3. Always Work Towards Increasing Your Capacity
Work capacity means the total amount of weight, set, reps and duration of rest you get per gym session you do.
You can skyrocket your muscle gains even faster if you always aim to get your workout done in less and less time. You can do this by decreasing your resting time in between sets, by lifting heavier weights, or by doing more sets or reps. The more you increase your work capacity, the more muscle growth you will reap.
So next time you do your weight lifting workout, rest less, do more, and go heavier! When you start to hit a plateau, you know it's time to crank up your intensity and work capacity even higher as this means your body has adapted already.
Weight Lifting for Muscle Growth Tip #4. Work Harder or Go Home
Track your work capacity. Jot down how much weights you were able to lift per muscle group, how much reps you did, how much more you were able to push yourself last time, etc. Then do more than what you have done last time. This is how you ensure you're always progressing.
This will force your body to adapt and build bigger and stronger muscles. So the more steady progress you make, the more muscle growth you will reap - it really is that simple.
If you knew for a fact that last week you did 250 lbs for your bench press, then go slightly beyond 250 lbs. this week.
A healthy aim is to increase your strength by 5% every two to three weeks. For example, if you're bench pressing 100 lbs now, 2-3 weeks from now you should be aiming to lift 105 lbs. Do this and your muscle growth will also increase accordingly - guaranteed!
If There's One Thing You Must Get, It's This
In this article I will give the top 4 tips you must practice at the gym. Combine these with a well-balanced diet and sufficient recovery time, and you will be well on your way towards amazing muscle growth.
Weight Lifting for Muscle Growth Tip #1: Keep Going Outside Your Comfort Zone
The key is to achieve recruitment of the most number of muscle fibers in every exercise you do. A good way of doing this is going heavy by lifting a weight you can do only for a maximum of 10 reps (without losing proper technique).
Weight lifting beyond 10 reps will train your slow-twitch muscle fibers more than the fast-twitch ones. You really want to train the fast-twitch muscle fibers as they have the biggest opportunity for muscle growth.
Don't take this as license to be stupid though by lifting extremely heavy weights like many guys in the gym. If you can't finish the entire set without jerking or using momentum, then you're lifting a weight that's far too heavy for you!
Weight Lifting for Muscle Growth Tip #2. High Intensity Training
Lift really heavy weights and train with an intensity so high that you couldn't go beyond 3-5 sets per muscle group.
You can normally do your first sets with less effort, but when it comes to your last set you must really aim to give it your 100%.
It's really the last set where the magic happens. The first sets are just a means to an end. When you're doing your last set, here's one trick you must do to keep pushing yourself to your limits: try to do even more reps than what you did on the last set and/or add on a bit more weight to your final set. Do this consistently and you'll soon see what I mean by "magic".
Weight Lifting for Muscle Growth Tip #3. Always Work Towards Increasing Your Capacity
Work capacity means the total amount of weight, set, reps and duration of rest you get per gym session you do.
You can skyrocket your muscle gains even faster if you always aim to get your workout done in less and less time. You can do this by decreasing your resting time in between sets, by lifting heavier weights, or by doing more sets or reps. The more you increase your work capacity, the more muscle growth you will reap.
So next time you do your weight lifting workout, rest less, do more, and go heavier! When you start to hit a plateau, you know it's time to crank up your intensity and work capacity even higher as this means your body has adapted already.
Weight Lifting for Muscle Growth Tip #4. Work Harder or Go Home
Track your work capacity. Jot down how much weights you were able to lift per muscle group, how much reps you did, how much more you were able to push yourself last time, etc. Then do more than what you have done last time. This is how you ensure you're always progressing.
This will force your body to adapt and build bigger and stronger muscles. So the more steady progress you make, the more muscle growth you will reap - it really is that simple.
If you knew for a fact that last week you did 250 lbs for your bench press, then go slightly beyond 250 lbs. this week.
A healthy aim is to increase your strength by 5% every two to three weeks. For example, if you're bench pressing 100 lbs now, 2-3 weeks from now you should be aiming to lift 105 lbs. Do this and your muscle growth will also increase accordingly - guaranteed!
If There's One Thing You Must Get, It's This
Achieving muscle growth is all about applying a specific set of principles along with a well structured weight training program. Ultimately what you need to do is really educate yourself about what truly works, like reading "No Nonsense Muscle Building Program" by Vince DelMonte.
To give a push to the right direction, I can email you a 4-week Bodybuilding Program that you can start right away. I'll even throw in 2 free ebooks about muscle building as a bonus. To get these freebies, simply go to Muscle4Hardgainers.com, and enter your primary email address so I can send them right away.
Clement Yeung used to be a skinny guy who went from 67 kg to 77 kg in the first 15 weeks of doing No Nonsense Muscle Building Program. He currently shares his own bodybuilding journey in his blog and shares everything he's learned so far about achieving maximum muscle growth to help other Hardgainers like him gain muscle weight, build muscle mass and get ripped fast without drugs or harmful supplements.
To give a push to the right direction, I can email you a 4-week Bodybuilding Program that you can start right away. I'll even throw in 2 free ebooks about muscle building as a bonus. To get these freebies, simply go to Muscle4Hardgainers.com, and enter your primary email address so I can send them right away.
Clement Yeung used to be a skinny guy who went from 67 kg to 77 kg in the first 15 weeks of doing No Nonsense Muscle Building Program. He currently shares his own bodybuilding journey in his blog and shares everything he's learned so far about achieving maximum muscle growth to help other Hardgainers like him gain muscle weight, build muscle mass and get ripped fast without drugs or harmful supplements.
Article Source: http://EzineArticles.com/?expert=Clement_R._Yeung
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