The Easy Muscle Building Guide
For the guy who might be on the skinny side, and who is stressed to increase muscle mass, this Muscle Building Guide has been written for you. An overview of the key factors in this Muscle Building Guide should help you to be victorious in your muscle building quest!
So, we can begin
1) Less than 10 Reps in a set
You will start to excite your slow twitch muscle fiber which depresses the potential for muscle growth when you go over 10 reps in a set
We dont want to be doing this 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 attitude you want to get yourself into is Heavy!!
In this zone, you need to be finishing all the exercises in your workout.
You can know that you are on your way to building muscle, guaranteed, if you stick to these two rules of keeping sets under ten, and maintaining the weight heavy.A training partner when doing your heavy workouts is highly suggested. These will assist you with such issues as safety, and motivation which are muchly overlooked. It is a necessity to lift heavy weights and yes it is a difficult task but the rewards are so worth it!!
2) Lessen the 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 increase the workload. Quantity of sets, reps and recovery time is what work refers to.
This is a concept that is regularly overlooked.
You will absolutely have more muscle gain if you can increase your workload but decrease the time it takes to do the work. We suggest you do this with guidance of a trainer or a muscle building coach.
Here is an instance 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 guy as he is getting the same amount of work done in a shorter phase 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. You will be astounded at the time variance between sets that you have been taking, especially 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 critical point where your muscle will get most growth.
{3) One Exercise for each Muscle Set}
There is the thought out there that we feel is not much fun and a little reckless, that you should work your muscles until it feels absolutely dead to get any muscle growth. This an example of a day at the gym.This is an illustration 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. Let’s just say this is the most weight for the set you have just done. You have used the max amount of muscle fibre, which is possibly impossible. You are trying to spark your muscle group into growth, not to rip them into shreds.
What happens when your muscle fibers go through an unknown attack, which means you actually feel like you are moving your muscle group to a new level, your body will naturally be made to adjust and generate new muscle to stop future attacks. This one workout for that particular day will be enough to stimulate the muscle growth in that particular muscle group.
4) Stay at 3-5 Sets per Muscle Group.
Many skinny guys still astounish 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.
Consequently the tested muscle building guide works like this. First and second set are at 85% max effort, you are just warming up. Your 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 attempt. You would think it would be the other way round as you would have more energy at the beginning of your exercise, but not the case. The final set is where most of your muscle growth occurs, believe it or not.
You need to dig in and go hard as by your ending set you are definitely feeling worse for wear. Here is where your muscle growth happens so you know that your hard work is worth it.
5) Amplify Your Strength 5% Every Two Weeks
This has to be recorded but the title speaks for itself really. 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 aspiration.
How would you will look in 6 months if you stick to this single muscle building guide, I would say in one word, buff!
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