Two Muscle Gain Secrets You Should Seriously Think About Building Into Your Routine
Building muscle mass is a hell of a lot easier if you are armed with the correct information.
If you’re getting frustrated with your muscle gain or fat loss goals then I can sympathize completely. I worked out for years before finally figuring out the most effectiveways to go about building muscle and losing fat.
A lot of the routines and weight lifting tips you find being touted by professional bodybuilders and muscle building magazines aren’t going to work for a lot of people. And lot of aspiring body builders make that realisation too late and drop completely out of the game.
But if you are still in the game and willing to have a go, then you’ll find the rest of this post to be interesting …
Muscle Gain Secret #1 – An Intense Twist
The inventor of Nautilus, Arthur Jones, pioneered the concept of training with 100% intensity, i.e. training to failure. And this is a vital part of your routine if you are interested in building muscle mass as quickly as possible.
However, as others cottoned on to Arthur’s training ideas and the concept of training to failure became more widespread, an important piece of Arthur’s advice was forgotten – that being that Arthur actually suggested that people go beyond failure.
And I’m not talking her about some of your more popular high intensity techniques available today such as rest-pause, forced reps, drop sets, etc. I’m talking about a very specific way of training to failure that is very effective for building muscle mass. Arthur suggested that once you could no longer complete another repetition, you should continue pushing or pulling on the weight for approximately another 20 seconds. Obviously, on certain exercises like squats or bench presses, you either need to work in a power rack with safety pins or be teamed up with a very good spotter.
Take the bench press as an example. Most people, when they start a rep and get stuck near the bottom, drop the weight against the safety pins or have their spotter help rack it. Instead, what they should do is continue pushing against that immovable weight for a good twenty seconds.
On barbell curls, you would most likely come to a grinding halt about two or three inches into the rep, when your arms are slightly bent. You know you won’t make the rep but you continue to pull on the bar for as long as you can before finishing the set.
Muscle Gain Secret #2 – Squat Baby Squat
You’ve got to love the squat. It truly is the pinnacle of all muscle building exercises, bar none. Whilst some people can build muscle mass on just about any training routine or diet, the majority of us can’t. So you need to put as many factors in your favor as you can control and one of the best of these is to work hard on an effective squat program.
Hard work on the squat is the most important thing you can do to ensure your bodybuilding success. Forget about all the latest and greatest high tech routines or supplement fads.
You need to use all the weight you can handle and then add a little more. Since the squat is the toughest weight lifting exercise you can do physically, it’s also the toughest mentally. You’ll find your mind gives in on the squat well before your body does. If you want to gain a lot of muscl, you’ll need to put an end to that. Everything you have has to go into your squatting program.
After your warm ups, load the bar to a weight you’d normally do 10 reps with. Now, do 20 reps. No, I’m not joking. Like I said before, the squat is the most mental exercise there is. I’ve never seen anyone, when in a proper mental state, fail to get 20 reps with their 10 rep weight.
Keep in mind that weightlifting workouts like these are the best way for effectively building muscle mass but they’re also the best way to lose fat and keep it off. Weight lifting is much more effective for fat loss than aerobics or dieting alone.
Now Get Intense and Get Squatting!
Matt
