In the past couple of weeks, I have had a few guys asking me how they can put on more muscle. They are training all the time but are not seeing the results they want.

I knew what their answer would be when i asked this question -

"What kind of training are you doing?"

But I asked it anyway. And sure enough over 90% of the guys gave me the same answer..

"I do split routines, 4 to 5 sets of 8 to 10 reps"

Now, while this IS the right training for Hypertrophy (muscle-building), it is not the be all and end all to really gaining pounds of shredded muscle.

For as long as I have been in the fitness industry a lot of prople, especially guys, have the problem of reaching a plateau in terms of building lean muscle. They stay with the tried and trusted routines that gave them initial results.
They don't change how they train because they don't know how or they are too stubborn.

The problem with this is that your body builds up a resistance/immunity to the "old" training and your results come to a serious HALT!!

So how do you keep your body as the MUSCLE BUILDING MACHINE you want it to be?

Try some of these tips:

  1. Release the beast - in order to build muscle you need to release growth hormone into the body. This is achieved through heavy weight and low reps. Try and include 1 or 2 days of exercises in your weekly training schedule that you can get 5 sets of 3 reps in.
  2. Combinations - While you can do 5sets of 3reps on practicallly every exercise, try and combine multi-joint, large muscle exercises back to back in a circuit style with no rest. Example; Bench Press followed immediately by Barbell Back Squat. Rest for about 2 minutes at the end of each circuit. Then Repeat for your 5 sets.
  3. Super-Setting - This is combining two exercises for the same muscle back to back without rest. Example: on an arms day, Barbell Bicep Curl supersetted with Overhead Cable Curl, 4/5 sets of 8/10 reps. Your rest after this superset is to superset another muscle like the triceps.
  4. Basic Math - at the end of the day guys, if you are taking on the same or less calories than you burn off, and believe me - with high intensity weight training you will be burning serious calories, you will not "bulk up". You need to take on more calories than you burn. Simple as that!
These are just a few tips to help you get over the plateau that hits you like a smack in the face! Give them a try.

I will be back with more soon.

Until next time.