Over the years, many bodybuilders and trainers have claimed that there are well kept secrets to gaining muscle. Although some methods of exercise will lend themselves to faster muscle gains then others, there aren’t any true secrets, but there are truths that will get you bigger and stronger.
The good news is that these truths are incredibly simple, but the only tricky part is the act of repeating them day in and day out without failing to consistently drive home your intentions and gains.
1. LIFT HEAVY
Each set you perform should be done with the heaviest weight you can lift in the specific rep range. If you’re able to do even one more rep than what the plan for today is, that means you didn’t go heavy enough.
2. EMPLOY PROGRESSIVE OVERLOAD
In order for your muscles to grow, you need to provide ever-changing and ever-increasing workloads for them to adapt to. The easiest way to progress is via heavier and heavier weights, however you’ll eventually find that you can’t simply increase the weights each and every week (even though you’d like to).
Find new ways to overload the muscles on days like this by decreasing rest time between sets, performing your reps at a slower pace, or incorporating negatives and forced reps in your routine.
3. ENSURE YOU USE YOUR HYPERTROPHIC RANGE
Hypertrophy is a fancy way of saying: grow bigger muscles, and it just so happens that a specific rep range maximizes hypertrophy. All of your major working sets should be performed in the 8-12 rep range to maximize muscle growth.
4. ALWAYS HAVE THE RIGHT AMOUNT OF REST
While working hard in the gym is necessary to grow, resting our muscles and allowing them the time to recover is just as essential. Each muscle group takes at least 48-72 hours to fully repair following an intense workout, so this means that each muscle group should only be attacked one or two times per week at most. If you aren’t resting, you aren’t growing.
5. EAT TO GROW
Just like a race car needs special fuel to reach maximum speed, your body requires a unique mixture of fuel to perform at its best. You need to give yourself 1-2g of protein per pound of body weight if you want to grow, along with 1-3g of complex carbohydrates per pound of body weight, and plenty of healthy fats.
Before embarking on you muscle-building journey, you need to outline your upcoming diet to make sure that you are giving you muscles everything they need to grow as quickly as possible.