Written By Clement Yeung of Muscle4Hardgainers
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 smartly and you must train hard 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: Go Heavy
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 is Key
You know you’re training at a high enough intensity when it’s impossible for you to do more than 3 to 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%.
When you get to your last set, always try to achieve more muscular contraction, do more reps, or lift a heavier weight. The key is to keep beating your own record, to outperform your personal best – every single time.
Weight Lifting for Muscle Growth Tip #3. Aim for a Higher and Higher Work Capacity
Work capacity means the total amount of weight, set, reps and duration of rest you get per gym session you do.
Another good way to get bigger muscles much quicker while spending less time in the gym is to keep increasing your work capacity. Increasing your work capacity consistently will lead to more muscle growth.
So try this next time you workout. Remember to never sacrifice quality over quantity! You must increase your work capacity but never ever lose your technique!
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 is really useful as it will allow you to see for sure how well you’re progressing and by how much.
For example, if last week you did 100 lbs at 10 reps and 3 sets for your Lat Pulldown, try to do 105 lbs this week at 10-12 reps and 3 sets.
Aim to increase your strength by ideally 5% every 2 to 3 weeks. Practice this principle and an explosive muscle growth will simply be inevitable for you.
The Most Important Thing
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.
To help give you a jumpstart, I will send you 2 free e-books about muscle building plus Vince DelMonte’s 4-week Upside Down Training Program. This program will help you address several issues like postural problems, improper techniques, muscular imbalances, and weak core muscles.
To get these freebies, simply go to Muscle4Hardgainers.com, and enter your primary email address so I can send them right away.
About the Author
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 now blogs about bodybuilding exercises, body building tips and bodybuilding diet that will achieve maximum muscle growth to help other Hardgainers gain muscle weight, build muscle mass and get ripped fast without drugs.
How to Get the Most Muscle Growth Out of Your Bodybuilding Workouts
Written By Clement Yeung of Muscle4Hardgainers
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 smartly and you must train hard 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: Go Heavy
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 is Key
You know you’re training at a high enough intensity when it’s impossible for you to do more than 3 to 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%.
When you get to your last set, always try to achieve more muscular contraction, do more reps, or lift a heavier weight. The key is to keep beating your own record, to outperform your personal best – every single time.
Weight Lifting for Muscle Growth Tip #3. Aim for a Higher and Higher Work Capacity
Work capacity means the total amount of weight, set, reps and duration of rest you get per gym session you do.
Another good way to get bigger muscles much quicker while spending less time in the gym is to keep increasing your work capacity. Increasing your work capacity consistently will lead to more muscle growth.
So try this next time you workout. Remember to never sacrifice quality over quantity! You must increase your work capacity but never ever lose your technique!
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 is really useful as it will allow you to see for sure how well you’re progressing and by how much.
For example, if last week you did 100 lbs at 10 reps and 3 sets for your Lat Pulldown, try to do 105 lbs this week at 10-12 reps and 3 sets.
Aim to increase your strength by ideally 5% every 2 to 3 weeks. Practice this principle and an explosive muscle growth will simply be inevitable for you.
The Most Important Thing
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.
To help give you a jumpstart, I will send you 2 free e-books about muscle building plus Vince DelMonte’s 4-week Upside Down Training Program. This program will help you address several issues like postural problems, improper techniques, muscular imbalances, and weak core muscles.
To get these freebies, simply go to Muscle4Hardgainers.com, and enter your primary email address so I can send them right away.
About the Author
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 now blogs about bodybuilding exercises, body building tips and bodybuilding diet that will achieve maximum muscle growth to help other Hardgainers gain muscle weight, build muscle mass and get ripped fast without drugs.