If you're trying to increase size, fast lifts activate more of the muscle fibers that have the most potential to grow. The faster you lift, the better the results. But there’s a serious issue with "slowly and deliberately." Yes, you should stay "under control" - good form requires it. You know you're supposed to lift weights slowly and deliberately and under control. You'd either burn out or hurt yourself, and it wouldn't take long.įortunately, there is one loophole. You can see the problem: Nobody can lift near-max weights on every exercise of every workout. You should be failing to finish at least some of those sets, within reason - lifting a weight until you physically can’t any more helps to lay the bedrock for success on your next attempt. In a normal workout with multiple sets of each exercise, we're talking about 2, 3, or 4 repetitions per set. If you're beyond the intermediate stage - if you're a serious gym rat and have been lifting consistently for much of your adult life, you might need 85 to 90 percent of your 1-rep max to see genuine progress. To use 80 percent of your max for 3 or 4 sets, each set would probably consist of 5 or 6 repetitions.
Veerasak Piyawatanakul / EyeEm Getty Imagesīe honest: Do you really use weights heavy enough to fall into that range? If you typically perform multiple sets of 8 to 10 repetitions for each exercise, you don't. They mostly borrow from a book by Chad Waterbury, Men's Health Huge in a Hurry, as well as a workout video program by fitness director Ebenezer Samuel, C.S.C.S., New Rules of Muscle. The good news, you don’t have to go into the gym blind anymore, thanks to this guide of tips specifically designed to help you get bigger.
Or if that guy spends plenty of time on the Internet, he may think high-intensity interval training is the secret to all size (pro-tip: It’s not).Įither way, without guidelines, chasing size in the gym isn’t easy, which is why there are always plenty of guys training who aren’t getting the results they want.
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The problem: Most people don’t really know what they need to do to get bigger.Īsk the average guy in the average gym how to build bigger muscles, and chances are he'll tell you to do exactly what he's doing: Lots of sets and reps of lots of redundant exercises, complete with long breaks to take selfies or scroll through his social media feeds. They arrive at the gym chasing bigger muscles, or a bigger frame, and then they do exactly what they think they need to get that goal. And one of the most common goals in the gym is this: People want to get bigger. You’re in the gym, most likely, to accomplish a certain goal.
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