Follow the following rules and you just cannot fail at packing on muscle. So why don’t we get more people using these rules? Because people love new things and have very short attention spans.
At some point, you make a choice. What matters to you when training? Making progress or having fun?
Here are your 6 rules of guaranteed muscle building:
1. Train One Day Then Skip One Day
This is the best approach to optimize your workouts. Every day off lets you maximize recovery and grow from the last day’s workout and helps you optimally perform on the next one. This routine allows you to be brutal during your workout while greatly lowering your chances of burning out.
2. Use a Lift-Specific Program
Using a four-workout rotation with every one of them focusing on one big basic barbell lift (squat, bench press, deadlift, overhead press, etc.). After the big lift, do one assistance exercise and 1-2 isolation moves to strengthen your main lift. Also, do a rowing or pulling move during every workout.
3. Make Use Of Triple Progression
Start out with reps of 4-6 or 6-8. Complete 4 sets using the same exact weight. When you can do your sets using the same weight and reach the top of the range, add another 5-10 pounds to your next session. You must reach 6-6-6-6 or 8-8-8-8 before going on to add more weight.
4. Isolation Work, Burn and Muscle Fatigue
Weight does not matter. Just ensure you reach failure or get close to it while getting as much of a localized pump and burn as possible.
5. Long Rest Times Between Sets on your Main Lift
Rest around 3-4 minutes between sets of compound moves using your triple progression model to maximize your muscle gain and performance.
6. Take Shorter Rests Between Sets during Isolation Work
This will aid you in getting more secondary growth mechanisms going, such as local growth factors. It will also allow you to get a better hypertrophy response without having to do more heavy work and taxing your nervous system without needing to.
Author: Steven Sinclaire