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If you are a low rep high weight lifter, then you know what your bests are for most exercises. With proper diet and rest this lifting style is best suited for mass gains and ever increasing strength. There is a technique to speed up your muscle growth by allowing for continual setting of new highs for every major exercise you do. Muscle building pro’s use it every day. So should you.
The first thing you must understand is that to be big you MUST lift big. If you do not try and lift weights that your muscles can’t handle, then how will they ever learn and grow to handle it? Doing 16 reps of exercises is fine if your goal is to be fit. But if the goal is to be huge then drop the reps down to 6 at most, and increase your weight accordingly. Truly failing on the sixth rep is where it’s at for mass gains.
The second thing you must understand is that lifting is as much about the mind as body. You know it’s true. Don’t you just “feel” stronger when you think someone is watching you lift? Especially if that person is someone you are wanting to impress. That’s simply called “getting you mind right”. Successful lifters ALWAYS THINK they CAN lift whatever is on the bar. Unsuccessful muscle builders think about “how heavy that is going to be”.
So low rep high weight lifting with the mind set that you can lift what ever is the starting point. The truth is that you CAN”T lift whatever. Your muscles won’t allow it. But you CAN make your mind fool yourself into doing it a couple times. Here’s how.
You will do 6 sets of the bench press (or whatever exercise you wish). Set 1 is at 50% of your one rep max. Do 6 reps. Set 2 is at 75% max weight, 6 reps. Set 3 is at 90% max weight, do only 2 reps. Set 4 you drop the weight down to 60% of your max and do only 4 reps. Set 5 is at your max plus 5%. Do as many as you can. Set 6 is back to 75% of your old max weight to total failure.
What happens here is that on the third set at 90% of your max your muscles are truly challenged, but not exhausted because of doing only 2 reps. By dropping down to 60% on the forth set it “reboots” your mind to the light weight feel. When you attempt your new best on the fifth set it takes your MIND a couple reps to register just HOW HEAVY the weight is. If you have the successful muscle building mind set you will be able to blast out a couple before your body and mind “catches on” to how heavy the weight is. The sixth set re-establishes sanity and you exhaust the muscle.
You can do this every week for one major compound lift. So with consistency of training, nutrition and rest, each month you can set new bests on the bench, squat, lat pull down and military press. That is why you lift isn’t it? body { background: #FFF; }
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How to Build Muscle for Bigger Arms
With shirt sleeve weather here, the desire for bigger arms increases. Everyone knows the basic arm exercises, but it’s how you assemble an entire workout for arms that matters. Understand that there are variables in training that affect how successful things will be that have nothing to do with the actual weight lifting routine itself. If applied properly though, this arm blasting session will add inches to your arms. Unlike some, I do not work m...
[Posted: 2010-01-14 21:50:03]
Free Weights vs. Machines: The Facts
Apparently there is much confusion amongst a lot of people over which builds muscle faster and “better”. When it comes to muscle building, for people like me, who have been weight lifting for 20 plus years, the answer is simple. And it’s not what you think. I used to play a lot of golf. But I don’t anymore for two reasons. The first is I have gotten large in the chest and shoulder region and no longer have the ability to make a proper turn. The ...
[Posted: 2010-01-14 21:50:03]
Get Ripped for This Summer
Spring is around the corner and most peoples thoughts turn to wanting to look good wearing their summer clothes. Now is the time to start your body’s fat burning furnace to lean out for swimsuit and shirtless weather. These very simple fat burning weight loss tips will help you get there. The human body is an amazing thing. It is “hard wired” for survival. One of the major contributing factors to our ...
[Posted: 2010-01-14 21:50:03]
How to Set Higher Personal Bests Every Week
If you are a low rep high weight lifter, then you know what your bests are for most exercises. With proper diet and rest this lifting style is best suited for mass gains and ever increasing strength. There is a technique to speed up your ...
[Posted: 2010-01-14 21:50:03]
How Long Before I Start Seeing Results?
Without a doubt this is the most often asked question of everybody who is relatively new to weight lifting and fitness. If only the asker new what a complex can of worms they had opened by asking. Before I even attempt to answer, let’s look a little deeper at the QUESTION itself. Imagine for a moment that you have made the wise and informed decision to start planning for your retirement. After a little research you decide on a particular investment vehic...
[Posted: 2010-01-14 21:50:03]
How to Feel your Abs Work
Working out is just that. Done properly it is work, and there is nothing worse than to think you are working for nothing. Two of my favorite ab exercises are bridges and side planks. These are very effective at engaging all your core muscles. The problem for me is that there isn’t really a “burn” with these moves. I like to KNOW that I am muscle building. This is the move that I use to get it in my midsection. First I do not mean to diminis...
[Posted: 2010-01-14 21:50:03]
How to Get Big Arms
The reasons for wanting big arms are many and obvious. Arms rank second to a flat stomach as the most noticed and sought after fitness goal. The vast majority of people make three consistent mistakes in training for big arms. Depending on your curren...
[Posted: 2010-01-14 21:50:03]
Isolation vs. Compound: The Rule of Thumb You Should Know and Follow
When it comes to your workouts, efficiency matters. You probably have limited time, and I know you have limited energy. There is a way to know when you should be doing isolation exercises instead of compound moves. Compound exercises form the foundation of every muscle building workout. Compound moves involve the use of more than one joint and work more than one muscle. Things like the ...
[Posted: 2010-01-14 21:50:03]
The Magic Bullet of Muscle Building
body { background: #FFF; } When the winter coats are no longer necessary, people come to the realization that it's that time of year again. Less clothes means more insecurities about how we look. As someone who tries to stay in good shape year round I have a handle on the things necessary to keep my body close to where I like it. Naturally newcomers, and even more so, people who struggle to alter their physique and health, ofte...
[Posted: 2010-01-14 21:50:03]
How Much Protein Do You Really Need to Build Muscle
I can not believe the amount of misinformation there is on this topic. Depending on your source you will read everything from the governments RDA of .36 gram per pound of body weight, to some bodybuilding sites that go as high as 2 grams per pound and everything in between. The answer is “in between”. But there is more to it than that. Once you have a little understanding it’s quite simple to figure out the right amount of protein that YOU need to...
[Posted: 2010-01-14 21:50:03]
The Scales are Your Worst Enemy
I am currently on a mission to get lean. A common response is, "I know what you mean, I'm trying to lose weight as well. How often do you weigh yourself?" Polite, but clueless. Though getting lean will probably result in me weighing less, that isn't the objective. Therefore why would I weigh myself? So, if you are "trying to lose weight" is that the "right" mind set, and should you be weighing yourself? Let me give you two e...
[Posted: 2010-01-14 21:50:03]
Finding the Right Mix in Muscle Building at 50
Muscle building is a continuum. There is no “end” to it. You can always build more muscle than you have. What makes this really challenging is that the process by which you efficiently build muscle changes as you move through the continuum. Beginning lifters should use different training parameters than professionals. A further complicating factor is that your body is a variable as well. How do you account for that? For example your body type makes a...
[Posted: 2010-01-14 21:50:03]
The Best Muscle Building Bicep Exercise
Large arms are created with a combination of triceps and bicep work. But it is the bicep muscle that peoples eyes focus on, hence extra attention should be given to this all important “mirror” muscle. Though all bicep exercises involve the curling motion, I have found one to be significantly better for building the mass and peak ...
[Posted: 2010-01-14 21:50:03]
The Most Important Muscle Building Item in the Gym is the Least Used
People walk right past what could and should be the most important item in the gym everyday without even realizing that it is a key to mass building success. If you use this every time you workout you will actually begin to obtain the body that you think you are building, but probably aren’t, and can’t figure out why. The entire field of muscle building boils down to one very simple concept. Break the muscle down with X amount of weight so that when it ...
[Posted: 2010-01-14 21:50:03]
The 5 Most Common Muscle Building Mistakes
You see the same people in the gym day after day, week after week, and they never look any different, which is okay if that is their goal. But for most it isn’t. Most people lift weights to get bigger and stronger. After years of seeing these types of people come and go, but never grow, I’ve identified the 5 most common muscle building mistakes that will hold you back forever. The first and probably the most common is doing too many reps...
[Posted: 2010-01-14 21:50:03]
Is Protein Supplementation Necessary to Build Muscle?
This website is about learning how to build muscle by weight lifting. I give you a path to follow that has worked for me, and I think will work for everyone. I believe in certain bodybuilding truths. So the honest answer to this question is that it depends. What it depends on is how seriously do you wish to take getting fit and building muscle? It is widely accepted that protein provides the building blocks necessary for your ...
[Posted: 2010-01-14 21:50:03]
What are Pyramided Sets?
In the event you are a real beginner, and we all were at one time, let me first get a little terminology out of the way. An exercise is the movement, or lift, that you are doing. A set is the actual act of moving the weight a certain amount of times, and a rep is the 1 time movement of the weight. So a “set of 8 reps of bench press” ...
[Posted: 2010-01-14 21:50:03]
When To Work Your Biceps
Like anyone, I notice bulging arms on someone as evidence that they build muscle. They also look great, which is why so many people, guys in particular, work them a lot. It’s also very easy to grab a set of dumbbells and knock out a couple sets of curls anywhere, anytime. That said you’ll notice in my “How To Build Muscle Weight Lifting...
[Posted: 2010-01-14 21:50:03]
When To Work Your Biceps - Part 2
I have received numerous requests to be a bit more specific with my thoughts on this matter. Before reading this article please read the first part to give yourself the proper context. Like any advice about muscle building, consider the source, and realize that any generalizations that are made, are just that. You can feel free to do ...
[Posted: 2010-01-14 21:50:03]
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