The Quick Muscle Building Guide
This 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 features in this Muscle Building Guide should help you to be victorious in your muscle building quest!
Therefore, we can begin
1) In a set, no more than 10 Reps
When you go over 10 reps in a set, you start to stimulate your slow twitch muscle fiber which depresses the potential for muscle development
This isn’t what we desire to do The land of the 11th rep is a big NO, as the world of the skinny will expecting you. Keeping it “Heavy” is the name of the game if we want to build solid muscle mass, so the mind set you want to get yourself into is Heavy!!
In this zone, you want to be finishing all the exercises in your workout.
When you stick to the two rules of keeping sets under ten, and keeping the weight heavy you can know that you are on your way to building muscle, guaranteed.A training partner when carrying out your heavy workouts is highly suggested. With the much overlooked issues as protection and inspiration, this will help you out. It is a necessity to lift heavy weights and yes it is a difficult task but the rewards are so worth it!!
2) Reduction of Your Workout Time
It is important 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. Number of sets, reps and recovery time is what work means.
This concept is often ignored.
You will certainly have more muscle gain if you can increase your workload but reduce the time it takes to do the work. We recommend that this should be done with guidance by a trainer or a muscle building coach.
Here is an example 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?
Clearly the answer is the first man as he is getting the same amount of work done in a shorter period of time.
So the idea 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 not done this earlier 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 per 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.
We will be working the chest muscle and what better exercise to do this with than the bench press!!! The first set you lift 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. You have used the max amount of muscle fibre, which is probably impossible. You are trying to spark your muscle group into growth, not to tear them into shreds.
What happens once your muscle fibers go through an unknown attack, which means you truly feel like you are pushing your muscle cluster to a new level, your body will naturally be forced to adjust and create new muscle to stop other attacks. This one exercise in conclusion, for that day, will be enough to stimulate the muscle gain in that particular muscle cluster
4)Maintain 3-5 Sets per Muscle Cluster
Its still astounding that many skinny guys i see at the gym are knocking out 6 sets plus for each muscle group. Do not forget if you are a hardgainer (someone who struggles to gain weight) you have to follow another set of rules if you are ever going to make it in building muscle.
Thus this is how the tested muscle building guide works. Just warming up, your first and second set are at 85% max endeavour. 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. You would imagine it would be the other way round as you would have more energy at the beginning of your exercise, but not the case. The last set is where most of your muscle growth occurs, believe it or not.
I know you are definately feeling bad 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) Increase Your Strength 5% Every Two Weeks
This has to be recorded but the title speaks for itself really. I see a being making another big mistake of not keeping a record of the weight he or she is lifting. Hence a must to build muscle and going for that 5% every 14 days is a realistic aim.
I would say pretty darn buff! think how you will seem in 6 months if you stick to this one muscle building guide.
