Building lean muscle - How frequent, how heavy?

Hey Glendale-

You must lift with heavy weights and to add on more weight consistently to progressively build your muscles. HEAVY HEAVY HEAVY. The evidence for hyperplasia is very limited and seems to be limited to those that follow training routines involving very heavy poundages.

Hard gainers MUST train less frequently and use heavy weights. Training a muscle group any sooner puts to much stress on the system of hard gainers when using heavy weights. A weight training set needs to be completed with in ten to twelve seconds, which means heavy weight and low reps.

Yet, you'll lose the feeling of pumps entirely because lifting heavy and resting simply doesn't give your body a chance to get all that blood to the area like a typical pump will do. You can use various techniques to bump up the intensity of any exercise, making it challenging without stacking on super heavy weights and having long rest periods. If you squat with the correct form, heavy weight and sheer intensity, you will see good results in just weeks.

You must know that since squats are performed with heavy weight, so correct form and techniques are critical and cannot be compromised. The desired repetition range for both men and women for just about all exercises is four to six repetitions for your last, heavy sets. The repetition range for optimal muscle fiber stimulation will be between four and six repetitions for just about every heavy set of an exercise you do.

Muscle growth occurs from stimulating the muscle with heavy weight (overload) then allowing the muscle to rest and recover. By attempting to lift heavy without warming up first, you will not be able to use your heaviest weights possible. But don't warm up too much, to the point you're fatiguing the muscles before you get to the heavy sets.

Muscle growth happens by overloading a muscle with heavy weight and then allowing it to rest and recuperate. Very generally speaking, training with a heavy weight and low repetitions in each set will increase strength; training with a medium-to-heavy weight and medium repetitions will increase muscle size; and training with a lighter weight with high repetitions per set will increase endurance.

All I want you to do... is for you to do your very best!


Dedicated to your success,

Adriel Yapana