5 Rules For Building Muscle
Building muscle is simple, but not easy. These simple Principles are already in place, it's performing them consistently that is the hard part. When you are faced with a Training Program, a Diet Plan and a lifestyle that's required for physical progress you have to not only keep to it all very strictly and enthusiastically but you'll have to mould other aspects of your life to it as well. Your work, your relationships and other responsibilities all effect how well you can keep to the programs and the progress you make with them. If you fear other factors of your life cannot be compromised for the sake of your goals, you must adjust your expectations about exactly how much progress you can realistically make on a diet and training program.
1. Progressive Training/ Overload
Training Progressively does not always mean increasing the weight, although that certainly can be an important factor long term. Progressive Training can also mean increasing the amount of Reps you do on the same weight, or decreasing the Rest Period between the Sets while still managing the same Reps, or slowing down the Reps to make it harder. The more challenging you make the exercise by increasing the Reps, decreasing the amount of time you Recover, or reducing Rep Tempo, it will have a Progressive effect on the Muscles. Once you can perform many Reps easily on a weight, then it is time to increase the weight. The same Principles can then be used to eventually Progressively Overload on that weight.
2. Training To Failure
Muscles adapt to the stress you provide them in the gym. To grow bigger and/or stronger you must train hard (and Smart, but more on that later), and that means only stopping the Set once you physically cannot perform another Rep. This is called Training to Failure. Training this way ensures the maximum amount of muscle fibres in the target muscles get recruited and receive tension. Along with other factors, every set must be taken to Failure to ensure the maximum growth of the muscle.
Intensity is what we call the 'Challenge Factor' - namely, how challenging an exercise truly is for the Target muscles. Some exercises by nature have more Intensity than others such as compound movements for Large muscle groups like the Chest, Back and Legs. Training these muscle groups is just more 'Intense' than say, training Biceps. However, it is your duty as a Trainee to make everything you do even more Intense - striving to challenge yourself more every single session. Performing 12 Reps on the same weight each session is going to stop changing your body very quickly - it's simply not Challenging enough. You must get aggressive and make that exercise much more progressive. Incorporating different set structures for one or two exercises per session will provide your muscles with more Intensity. Click