Truth be told there aren’t really any muscle building secrets, but these are some things to implement into your routine of you want to add muscle. Most people want to build up their muscle when they work out, the following are a few tips I have learned over the years that help me gain muscle when I need to.
Muscle Building Secret #1: Fatigue the Muscle With High Reps and High Volume
The reason I think this could be considered a secret is the amount of guys I see who get this wrong. Lifting in the low rep range is great for strength and it is great for density, but not optimal for quick muscle gains. It is beneficial to incorporate low rep training in your muscle building strategy, but it should be used as an accessory to high rep, high volume training. If you want to build up quickly then you should be lifting weights where you can only do about 6-14 reps before you cannot do anymore, you may think you look weak when doing it, but it is the best approach.
Muscle Building Secret 2: Don’t Take Extended Breaks Between Sets
You are working toward fatiguing the muscles with 6 – 15 reps, when your training is geared toward gaining muscle. Giving yourself plenty of time to rest between sets may mean when you do the next set you can lift for a little longer, but it means you are not fatiguing the muscle so much. When performing a proper muscle building workout, each set should feel heavier than the previous. If you feel slightly weak on the last set of each exercise, you know that you are on the right track.
3) No Rest Between Reps
You probably notice the common theme about building fatigue. Rests between reps mean muscles that are less fatigued. If your goal was to build strength, then breaks in between reps would help you increase weight, which builds strength, but for gaining muscle, this is not productive.
4) Training Over Diet
There are studies that prove you can gain muscle even with a calorie deficit. You cannot overeat and expect to gain muscle. When you are doing a muscle building program, eat like you are trying to lose body fat. You can ensure that your muscles have what they need to grow, by concentrating your training on optimal fatigue and high volume. This is the way you make your muscles grow. This is not to say you should be unhealthy and go on a serious diet, you need to eat the right amount of nutrients for normal bodily functions, but do not eat too much.
You can benefit from following these useful suggestions when attempting to gain muscle, although they are not exactly considered muscle building secrets.
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