Our Muscle Building Guide
This tested Muscle Building Guide has been written for the guy who might be on the skinny side and is struggling to gain muscle. An overview of the key factors in this Muscle Building Guide should help you to be victorious in your muscle building quest!
Let us begin
1) Under 10 Reps in a set
You will begin to stimulate your slow twitch muscle fiber which depresses the potential for muscle growth when you go over 10 reps in a set
We dont wish to be doing this The land of the 11th rep is a big NO, as the land of the skinny will expecting you. You want to get yourself into the mind set of keeping it “Heavy” if we want to build firm muscle mass
This is the region where you want to be through all of the movements in your workout.
Sticking to these two rules of keeping sets under ten, and keeping the weight heavy will be give you confidence that you are on your way to building muscle, guaranteed.A training partner when doing your heavy workouts is highly recommended. With issues such as safety and motivation which are much disregarded, this will help you out. Lifting heavy weights is essential, and yes it is hard work but the rewards are so worth it!!
2) Lessen the Workout Time
It is imperative in your muscle building guide to try and reduce the time it takes you to do the work and even try and increase the workload. Work here refers to the number of sets, reps and healing period.
This is a concept that is often overlooked.
You will absolutely have more muscle gain if you can increase your workload but reduce the time it takes to do the work. This must be done with guidance by a trainer or a muscle building trainer as recommended.
Here is an instance to clarify who is the stronger guy here? The guy who benches 185 pounds, at four sets of 8 with a 30 second rest between sets, or the guy who does exactly the same but with a 60 second rest?
It’s the first guy, as he is getting the same amount of work done in a shorter period of time.
So the concept to grasp while reading this muscle building guide, is the next time you train at the gymnasium, or in your garage monitor your rest periods between sets with a stopwatch or timer of some description. If you have never done this before you will be astounished at the time variance between sets that you have been taking, especially near the 3rd or 4th set.
This is the crucial point where your muscle will get its most growth as the old time appears to creep out a little at this point.
{3) One Exercise for each Muscle Set}
There is the theory out there which we feel is not much fun and a little reckless, that you should work your muscles until it feels absolutely dead to get any muscle growth. This case in point of a day at the gym.This is an illustration of a day at the gym.
The bench press is what we will be working the chest muscle today, and really what better exercise to do this with! The first set you lift a weight of 175 pounds, second 195 pounds, third at 210 pounds and forth at 225 pounds. For the cluster you have just done, let’s say that this is the max weight. Certainly its impossible that you have used the max anount of muscle fibers. You are trying to spark your muscle group into growth, not to tear them into shreds.
What happens when your muscle tissue go through an unfamiliar attack, which means you actually sense like you are pushing your muscle group to a new level, your body will naturally be forced to adapt and create new muscle to stop other attacks. This one workout for that particular day will be enough to stimulate the muscle growth in that particular muscle group.
4) Keep to 3-5 Sets each Muscle Group
There are many skinny guys i see at the gym, and it still amazes me how they are knocking out 6 sets plus for every muscle cluster. Hardgainers(people who struggle to gain weight) will have to follow another set of rules if they are ever going to be succesful in building muscle.
Consequently the tested Muscle Building Guide works like this. 85% max effort are your first and second set just warming up. Third set is at around 95%, getting pumped now! Now this is the appealing part,¦your last set (and sometimes your fifth) are at your full 100% max effort. It’s not the case, as you would think it would be the other way round as you would have more vigor at the beginning of your workout. Believe it or not the last set is where most of your muscle growth occurs.
You need to dig in and go hard as by your last set you are definitely feeling worse for wear. Your muscle growth remember occurs here so you recognize that your hard work is worth it.
5) Increase Your Strength 5% Every Two Weeks
The title actually speaks for itself, but this has to be recorded. The other big mistake i see a person making is not keeping a record of the weight he or she is raising. This is vital to build muscle and going for that 5% every 14 days is a realistic purpose.
If you stick to this one muscle building guide think how you will appear in 6 months I would say pretty darn buff!
