If you’re serious about building slabs of new muscle, and you want stellar results like all these guys got for free, keep your eyes glued to this post for the next few minutes.
Your muscles will have no reason to grow if you don’t place them under ever-increasing demand. What this means is that the weight you can lift on any given exercise should increase slightly over time. The idea is to train for about 10 weeks in 1 rep range before switching to the next rep range. The necessary recruitment and stimulation of the maximum number of muscle fibers comes in those last few, almost-impossible reps of a set. Did you know that muscle growth occurs during the rest periods between workouts, not during the workout itself? If you want to download these workouts, you can do so at the bottom of this page (100% free). Furthermore, after your week off your body will be primed to respond to a new stimulus all over again. Compound exercises are crucial, they involve many muscle groups simultaneously and allow you to lift pretty heavy loads.
Therefore, the training program I devised (called THT training) is made up of both compound and isolation exercises to stimulate max growth in the WHOLE body. No matter what bodybuilding diet you are on, you need to eat enough to supply your body with what it needs to grow. Eat roughly 200-300 calories above maintenance level every day. No you don’t need astronomical amounts of protein to build muscle, but you do need more than the average guy. In addition, studies show that those who sleep 4 or less hours per night have 60% less total testosterone and 55% less bio-available testosterone than those who sleep 8 hrs or more. Get started today and feel free to connect with me on one of the social networks (see sidebar). Can I give you my free muscle-building workout?Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT). Also, if your goal is to build muscle, the cardio is counter-productive, especially done BEFORE your weight-training, just mind-boggling as to why that was recommended.
I think you forgot the bicep in your 5-day routine above–I know you love your cable preacher curls, so I’m sure it was an oversight! In Part 1, I talked through those all-important points for building strength and muscle mass, including time under tension, tempo, exercise selection and building a strong base. Research has proven that the sweet spot for building muscle size is between 8-12 rep ranges. I personally like 6-12 reps which, as we talked about in part 1, is about 60-85% of your 1 rep max. Most people go into a set with a rep range in mind which is a good thing, but most of the time that weight is too light and the lifter stops at the designated rep range. If you are in the middle of a set and realize it is too light, that’s when you can throw in a little tempo training. Michael is a strength coach who specializes in functional strength, fat loss and athletic performance.


He has a degree in Kinesiology, is CSCS certified through the National Strength and Conditioning Association and Certified K-12 P.E and Health in Missouri. Originally from Dublin, Ireland, Michael moved to St Louis in 2002 to play soccer and now co-owns his own functional training facility called Defining Natural Ability (DNA). He believes when it comes to a healthy lifestyle it is a mind, body and spirit commitment to become the best version of yourself. Below is a one month program composed of four weekly 3 day split workout routines which will help you pack on lean muscle mass and increase your strength levels. Keep track of your daily training by logging your workouts and include the sets, reps, weight used, cardio intensity and so on. For nutrition, I suggest a pre-workout protein shake with light carbs (half an apple or banana) and a protein and carbohydrate combo shake or nutrient dense meal post-workout to ensure proper fuel and energy stores are replenished.
Linda is a national level fitness and figure pro who dabbles in bodybuilding competitions, obstacle and strength challenges along with fitness model competitions.
ShapeFit is a health and fitness company dedicated to providing the best exercise, nutrition and wellness information and resources to help our visitors get in shape, stay fit and live a healthier and happier life!
Join 67,000 others and let today be the beginning of a new way of training which will finally bring you the results you desire. You want to specifically target this, as opposed to strength-training, which has its focus primarily on strength (not size) gains. Just picking up a weight and doing 8-12 reps over and over again isn’t going to get you anywhere. Intense sunlight is required for the body to build up a tan, which is its way of protecting your skin against further sunlight stress. The workout produces microtears in the muscle tissue which stimulates the process of repair and growth to begin when the workout is over. If using a split routine, you’ll train each body part once a week but do more sets per workout. Do 10 weeks of the 3-Day Routine, take a week off and rest, then do 10 weeks of the 5-Day Routine. In order to maximize muscle gains you need to take a well-deserved break every now and then.
Isolation movements allow a muscle to be worked along its Line of Pull, thereby recruiting 100% of its fibers. Get on a great bodybuilding diet to ensure that you are supplying the correct amount of calories and protein. In this article I show the 2 best ways to find out how much protein you need to build muscle at an optimal rate.
Building Muscle can be made needlessly complicated by some people, it’s always good for a refresher on what actually works. One thing that i would add is to avoid overworking a muscle, let the muscle rest for AT LEAST one day in between workouts otherwise you’re wasting your time.
Pause at bottom for four seconds or slow down your eccentric or lowering portion of the movement to increase the time under tension and give yourself a better chance of getting those gains.


This varies from coach to coach, but for the purpose of this program this is what the number means. Shoot for 2-3 sets of 10-15 reps for beginners and 3-4 sets of 10-20 reps for intermediate and advanced athletes.
I also suggest a minimum of 5-10 minutes using a warm-up exercise before hitting the weights to get blood into the muscle and your body ready for an intense workout. This will clearly show you any improvements as they occur over time and will keep you accountable to complete each training session without skipping any.
Before and after your workouts are the windows of opportunity so make sure you take full advantage of them! She is a triple certified elite personal trainer and the owner of Body Rush Personal Training. If in every set you stopped at 50% intensity of effort, do you think you’d ever grow? Although local muscle recovery doesn’t require this length of time, full SYSTEMIC recovery requires a full week off after about 10 weeks of continuous training.
It’s just too easy to get caught up in the nasty details when all you really need is the basics. Choose the weight according to your sets and reps with heavier weight with lower reps and lower weight with higher reps. Some warm-up exercises you can do include riding the stationary bike, jogging on the treadmill, or jumping rope.
It will not hinder fat loss if you use the right foods after your workouts so don’t worry about eating a lot because your muscles are craving those calories at this time!
The defense mechanism of building more muscle mass is only triggered by high intensity training.
There’s a good reason why all top bodybuilders use both compound and isolation exercises. Those seeking to increase muscle growth will want to stay with the lower rep range and heavier weight meanwhile those seeking fat loss or muscular endurance and toning will focus on a higher rep range with lighter weight. Once you have completed your workout you should stretch out the muscle group for 10 minutes which is great for recovery. There’s simply no threatening stimulus being placed on the body forcing it to adapt and grow.
So tear up the muscle in the gym, then rest and let nature take its course if you want optimal growth. You can take a day off to rest between each workout and take the weekends off from weights and focus on cardio if you would like.



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