If you have ever stepped into a gym, most like you’ve used
the old school method of 3 sets with 10 reps to try and build muscle. Then, 90% of you won’t return after a month
because you don’t see any gains. Of course not! Think about what you’re doing.
In order for a muscle to increase in size you have to first break it down.
You’re not going to accomplish that will 3 measly sets of a weight you can lift
10 times.
If you really want to build muscle, try the method fitness
coach Chad
Waterbury advocates in his book Huge
in a Hurry. At first I was skeptical to try this method I am about to
describe, but now I am a true believer.
If you want to accelerate your muscle growth, try this
method. First pick an exercise you want to do, then find a weight that you can
lift 6 times. This step is often the cause of mistakes. Most bodybuilders at
this point will pick a weight they can lift 10 times and use this as the weight
they can lift 6 times. I want you to truly pick a weight that you can lift only
6 times, and you should be struggling on that sixth rep. Once you have
determined that weight, your first set is to lift it 6 times. Rest for 30 seconds
and then repeat with that same weight for your second set. Don’t worry; you
probably won’t lift that weight 6 times your second set, in fact, if you do,
you didn’t choose a heavy enough weight. Continue to bang out sets with that
same weight until you reach a total of 30 reps.
You should do only one exercise per muscle group and don’t
overtrain. This doesn’t have to be your whole workout, but after you complete
30 reps, try not to do any more exercises with that muscle group for a few days.
Post provided by Mike Volkin.
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