Our Muscle Building Guide
This quality Muscle Building Guide was created for the guy who might be a touch on the skinny side, and who is struggling to gain muscle. If you are ever going to be successful in rapid muscle building, you must understand these key factors
Now, let’s begin
1) Not More Than 10 Reps in a set
When you go over 10 reps in a set, you start to stimulate your slow twitch muscle fiber which depresses the potential for muscle growth
This is not what we want to accomplish. Going into the land of the 11th rep is a big NO; as the land of the skinny will await you You want to get yourself into the mind set of keeping it “Heavy” if we want to build solid muscle mass
This is the zone where you want to be through all of the movements in your workout.
Sticking to these two concepts 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 suggested. With issues like safety and motivation which are much overlooked, this will help you out. Yes, lifting heavy weights is hard work but the rewards are so worth it and it is a must.
2) Reduce the Workout Time
It is a very important part of 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 means the number of sets, reps and revival time.
This idea is disregarded often.
Do you think you will have more muscle gain if you can increase your workload but lessen the time it takes to do the work? Absolutely! We suggest you do this with help of a trainer or a muscle building coach.
Here is an example to simplify 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?
Clearly the answer is the first guy as he is getting the same amount of work done in a shorter phase of time.
So the concept to grasp while reading this muscle building guide, is the next time you train at the gym, or in your garage monitor your rest periods between sets with a stopwatch or timer of some description. If you have not 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.
At this point the old time happens to creep out a little, and this is the vital point where your muscle will get its most benifical growth.
{3) One Exercise for each Muscle Set}
It is a bit irresponsible and not much fun we feel, but there is the theory out there that you should work your muscle group until it feels absolutely dead to get any muscle growth. This case in point of a day at the gym.Here 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 mass of 175 pounds, second 195 pounds, third at 210 pounds and forth at 225 pounds. For the set you have just done, let’s say that this is the max weight. You have used the max amount of muscle fibre, which is possibly unattainable. You are not trying to rip your muscle group into shreds but to spark them into growth.
What happens once your muscle fibers go through an unknown attack, which means you truly feel like you are pushing your muscle group to a new level, your body will naturally be forced to adjust and create new muscle to stop other attacks. In conclusion, one exercise for that particular day will be enough to stimulate the muscle growth in that chosen muscle group.
4)Maintain 3-5 Sets per Muscle Group
Its still astounding that many skinny guys i see at the gym are knocking out 6 sets plus for each muscle group. 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 quality Muscle Building Guide works like this. Just warming up, your first and second set are at 85% max endeavour. Your third set is at around 95%, getting pumped now! Now this is the interesting part, your last set (and sometimes your fifth) are at your full 100% max effort. It’s not the case, as you would assume it would be the other way round as you would have more vigor at the beginning of your workout. The final set is where most of your muscle growth happens, believe it or not.
I know you are without doubt feeling worse for wear by your last set, but this is where you need to dig in and go hard. Your muscle growth recall occurs here so you know that your hard work is worth it.
5.Raise Your Strength 5% Every Two Weeks
This has to be documented but the title speaks for itself really. Not keeping a record of the weight he or she is lifting is another big mistake I see a person making . This is important to build muscle and going for that 5% every 14 days is a realistic target.
How would you will look in 6 months if you stick to this single muscle building guide, I would say in one word, buff!
