The biggest secret to building serious muscle mass is having a high level of focus, effectiveness and intensity in your training and nutrition. Learn and apply these 8 secrets to building serious muscle mass and start seeing results from the time you put into the gym.
1. BE SINGLE-MINDED ABOUT BUILDING MUSCLE
While you can both get ripped and build muscle at the same time, if you want to build serious muscle you need to focus on that specific goal and cater your nutrition and training for building muscle.
2. GET COMFORTABLE WITH HEAVY BARBELLS
Barbell exercises such as squats, deadlifts, bench presses and back rows must form the core of your training program, not dumbbells and machines.
3. INCREASE THE WEIGHT
To build serious muscle you have to load your muscles with as heavy weights as possible for an extended amount of time. This means that you lift a weight that is heavy enough that your muscles are unable to lift it for more than 6 – 8 times.
4. INCREASE THE VOLUME
Train with high volume. This means that you train a target muscle group with a higher number of sets or you do more exercises per muscle group. High volume training usually involves 20 – 30 sets per muscle group.
5. EAT BIG
Have a solid muscle building meal plan in place. Eat more food. Eat more high calorie, high nutrition, high protein foods. Eat muscle building foods throughout the day.
6. BE COMFORTABLE RESTING
Train hard and intense, and then fully rest and recover. Don’t go in and train again too quickly without being fully recovered from your previous training session.
7. LIFT SLOWER
Bring the weight back to the starting position slower for maximal muscle tension and stimulation. Doing so provides your muscles more time under tension for added growth.
8. KNOW HOW MUCH TO REST BETWEEN SETS
For serious mass building where you’re lifting heavy weights in a moderate 6-10 rep range, rest between 1.5 minutes (for movements like pull ups and cable rows) to 3 minutes (for movements like the squat and bench press).