Our Muscle Building Guide
This proven Muscle Building Guide has been written for the guy who might be on the skinny side and is struggling to gain muscle. If you are ever going to be successful in rapid muscle building, you must understand these key factors
Therefore, we can begin
1) In a set, no more than 10 Reps
If you go over 10 reps in a set, you start to stimulate your slow twitch muscle fiber which slows down the potential for muscle increament
We dont want to be doing this The land of the 11th rep is a big NO, as the world of the skinny will await you. If we desire to make solid muscle mass, keeping it “Heavy” is the mind set you want to get yourself into.
This is the region where you want to be through all of the movements in your workout.
If you stick to the two rules of keeping sets less than ten, and keeping the weight heavy you can know that you are on your way to building muscle, guaranteed.A training partner when doing your heavy workouts is highly recommended. With issues like safety and motivation which are much overlooked, this will help you out. Lifting heavy weights is a must, and yes it is hard work but the benifits are so worth it!!
2) Reduction of Your Workout Moment
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 add the workload. Quantity of sets, reps and recovery time is what work means.
This is a concept that is often overlooked.
When you increase your workload, but decrease the time it takes to do the work you shall absolutely have more muscle gain. This should be done with guidance by a trainer or a muscle building trainer as recommended.
So an illustration to educate you on 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 routine but with a 60 second between sets?
The reply must be the first guy as he is getting the same amount of work done in a shorter period of time.
A theory to grasp here while digesting this muscle building guide, is when you work out at the gym or in your garage, control your rest periods between sets with a stop watch or timer of some description. You will be astounded at the time variance between sets that you have been taking, particularly near the 3rd or 4th set if you haven’t done this before.
Old time seems to creep out a little at this point, and this is the decisive point where your muscle will get most growth.
{3) One Exercise for each Muscle Set}
That you should work your muscle cluster until it feels completely dead to get any muscle growth, is the theory out there which we feel is not much fun, and a little reckless to say the least. An example of a day at the gym.
What better exercise to do this with than the bench press! Today we will be working obviously the chest muscle, the first group you raise a weight of 175 pounds, second 195 pounds, third at 210 pounds and forth at 225 pounds. This is the max weight lets say for the set you have just done. It’s probably impossible that you have used the max amount of muscle fibers. You are not striving to rip your muscle group into shreds but to spark them into growth.
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 generate new muscle to stop other attacks. In conclusion, one exercise for that particular day will be adequate to stimulate the muscle growth in that chosen muscle group.
4) Keep to 3-5 Sets each Muscle Group
Many thin guys still amaze me when i see them at the gym 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.
Therefore the tested Muscle Building Guide works like this. First and second set are at 85% max effort, you are just warming up. Third set is at about 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 energy at the beginning of your exercise. Almost all of your muscle growth occurs in the last set, believe it or not.
You need to dig in and go hard as by your ending set you are definitely feeling worse for wear. Your muscle growth recall occurs here so you know that your hard work is worth it.
5) Amplify Your Strength 5% Every Two Weeks
Really, the title speaks for itself although this has to be recorded. The other big fault i see a person making is not keeping a record of the weight he or she is lifting. It is a must to build muscle and going for that 5% every 14 days is a realistic goal.
How would you will look in half a year if you stick to this single muscle building guide, I would say in one word, buff!
