Take note of these tips and you will maximize your chances of building muscle and minimizing fat.
1. Genetics are important. If you ever could, you would choose your parents well. The ability to pack on muscle is at least partly determined by genetics. However, starting from a low base you can always improve your body shape. Being male and young also favors muscle building.
2. Train with high volume and medium intensity. “Volume” is the quantity of sets and repetitions you do and “intensity” is how much weight you choose. For each weight training exercise set, perform 10 to 15 lifts with less than a minute break between sets. Lactic acid causes that burning sensation in muscles when you exercise intensely and this appears to stimulate muscle growth, perhaps from an increase in growth hormone production.
3. Push each exercise set to near “failure.”Failure means you could not do one more repetition in a set because of fatigue. For a 3-set exercise, you could start off with a heavy weight for 15 repetitions in the first set and then reduce each set by 2 so that your last set is 11 lifts. Even as you tire, you should attempt a maximum effort for each set.
4. Utilize the “big three” weight training exercises. These are the squat, the deadlift and the bench press. They build strength, condition and bulk and should always be included in one form or another.
5. Train three times each week. At least 3 sessions per week should provide sufficient volume of exercise to create a muscle-building stimulus. Experienced trainers may attempt more sessions and novices could start with 2 sessions.
1. Genetics are important. If you ever could, you would choose your parents well. The ability to pack on muscle is at least partly determined by genetics. However, starting from a low base you can always improve your body shape. Being male and young also favors muscle building.
2. Train with high volume and medium intensity. “Volume” is the quantity of sets and repetitions you do and “intensity” is how much weight you choose. For each weight training exercise set, perform 10 to 15 lifts with less than a minute break between sets. Lactic acid causes that burning sensation in muscles when you exercise intensely and this appears to stimulate muscle growth, perhaps from an increase in growth hormone production.
3. Push each exercise set to near “failure.”Failure means you could not do one more repetition in a set because of fatigue. For a 3-set exercise, you could start off with a heavy weight for 15 repetitions in the first set and then reduce each set by 2 so that your last set is 11 lifts. Even as you tire, you should attempt a maximum effort for each set.
4. Utilize the “big three” weight training exercises. These are the squat, the deadlift and the bench press. They build strength, condition and bulk and should always be included in one form or another.
5. Train three times each week. At least 3 sessions per week should provide sufficient volume of exercise to create a muscle-building stimulus. Experienced trainers may attempt more sessions and novices could start with 2 sessions.
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