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. You need to realize that building muscle can be accomplished in a variety of ways, but the ones that I will share with you, are methods that I have mastered, that will allow you to gain muscle when you choose.
Muscle Building Secret #1: Fatigue the Muscle With High Reps and High Volume
You would be surprised how many people get this wrong. If you want to see some quick muscle gains then lifting low reps is no good for you. There is something to be said for adding in low rep training for a strategic approach to gaining muscle…but this should just reinforce the muscle gained from higher rep, higher volume training. Your goal needs to be 6 – 15 reps in each set to gain muscle in a timely manner.
Muscle Building Secret 2: Don’t Take Extended Breaks Between Sets
If you want to know some real muscle building secrets then giving yourself low rest periods is one of them, the idea is to fatigue the muscle when working out. If you rest a long period of time in between each set, you will be able to lift more weight but you won’t fatigue the muscle as much. When performing a proper muscle building workout, each set should feel heavier than the previous. You will be headed in the right direction, if you are starting to experience weakness when you get to the last set of each exercise.
Muscle Building Secret 3: Avoid Breaks Between Reps
Fatigue is the key to muscle mass. Rests between reps mean muscles that are less fatigued. You will be able to use more weight when you rest in between reps, which is great for building strength, but not so good for building muscle.
4) Training Over Diet
Several studies have shown examples of people gaining muscle while eating a deficit in calories. Building muscle can be accomplished through overeating. The idea diet should be one designed to lower body fat, even when you are weight training. You can ensure that your muscles have what they need to grow, by concentrating your training on optimal fatigue and high volume. You will be providing the motivation that your muscles need to 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.
These are not really muscle building secrets, but they are all great tips when it comes to growing your muscle mass in a quick and effective manner.
