Trying to get big?
It’s actually one of the hardest goals to achieve in fitness.
What seems pretty obvious (lifting weight = bigger muscles) is not.
This is why many trainees struggle for years with minimal success.
Creating lean tissue from nothing is a tough thing to do. There are a few training variables that, if followed, will maximize your effort to gain muscle.
1) Rep number- on most exercises, FAILURE at 10-12 reps is optimal for this goal. That means, find a weight where you can do 10, and not 11, without losing form. This maximizes the hormonal response from your body. Higher testosterone and GH levels equals bigger muscles.
2)Rest time- keep it short, around 45 seconds. You will want to start your next set before you are completely recovered from the last.
3)Set Number- you’ll want to perform at least 10 sets per muscle group to maximize the hypertrophy (size gain) effect of the workout.
4)Exercise selection – in general pick exercises that isolate muscle. Single joint exercises like the chest fly and lateral raise are good examples. Work in some bigger compound exercises like chest and shoulder presses and perform the single joint exercise back to back.
5) Eat- you must have extra calories (raw materials) to manufacture new muscle, so you have to take in more calories than it takes to maintain your current weight. If you can maintain at 3000 calories a day, a good place to be for muscle gain at first would be 3500. Eat as clean as possible but get those calories in or you’ll be wasting your time in the gym.
Outside of this, try to focus on one or two muscle groups per day, training 4-5x per week. Make sure you allow time to recover (that’s when you actually improve, not in the gym.
For an example routine or any further questions, contact me at firstname.lastname@example.org
Matt Pirtle MA CSCS