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. The biggest thing to remember is that many approaches work to building muscle, these are just tips and tricks I have perfected over the years to add muscle on demand.
[Just the right amount of muscle looks great. This guy looks much better than the typical bodybuilder.]
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. 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. To build muscle quickly, check your ego at the door and aim for 6-15 reps for each set.
Muscle Building Secret #2: Keep Rest Periods Brief In Between Sets
When building muscle the goal is to fatigue the muscle in the 6-15 rep range. 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. If you feel slightly weak on the last set of each exercise, you know that you are on the right track.
Muscle Building Secret #3: Don’t Rest In Between Reps
You probably notice the common theme about building fatigue. If you rest in between each rep even for just a brief moment, your muscle will experience less fatigue. 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.
Muscle Building Secret #4: Building Muscle is More About Training Than Diet
Several studies have shown examples of people gaining muscle while eating a deficit in calories. You can overeat your way to gaining muscle. When you are doing a muscle building program, eat like you are trying to lose body fat. Train for maximum fatigue and with a decent amount of volume to insure that you give your muscles reason to grow. Muscle get bigger due to the stimulus you provide them. It is important to get enough food so that your body functions well, but no need to eat in calorie excess.
So although these aren’t truly muscle building secrets, they are helpful points to consider in your quest to add size.
