I should mention that if you can do another set with the same weight, for the same or more reps, then you obviously didn't do the first set hard enough.
GET STRONGER
Strength gains directly relate to muscle gains. A way that allows you to eat whatever you want, not have to worry about protein consumption and spend only 90 minutes a week at the gym.
And most importantly...this article will help you grow a hell of a lot bigger!
DO THESE EXERCISES
Dips, Chin Ups, Bench Press, Rows, Squats, Lunges, Deadlifts. To successfully build muscle you should follow a program based on sound scientific principles.
In this article I'm going to outline a quick and easy way to build muscle. They use more than one muscle, enable you to lift a lot more weight and they stimulate the release of our powerful muscle building hormones, Testosterone and Growth Hormone.
You ma! y notice that I didn't include any arm exercises. These exercises are the most efficient exercises to build muscle. This is more common in hard training elite athletes, but for building muscle once a week is perfect.
EAT, EAT AND EAT SOME MORE
The main reason so many fail to gain muscle, is because they struggle to eat enough. This is because exercises like bench press, dips and chin ups build bigger arms much faster than bicep curls or triceps kickbacks.
DO ONLY ONE SET TO FAILURE
Once you have taken a muscle to complete failure, there is no need to do any more work. Large amounts of protein (more than 1 gram per pound of bodyweight) are simply recommendations and have no backing in science. One of the greatest natural bodybuilders of all time, Bill Pearl recommends that any more than half a gram of protein per pound of bodyweight will simply go to waste. Several studies show that there is no benefit in increasing your protein intake to build! muscle.
Don't take my word for it though. The author, ! Luke Joh nstone recently managed to get a six pack for the first time in his life. Then stop wasting your time doing stuff that you heard or read in a magazine. Protein won't help you build any muscle if you aren't eating enough total calories.
MEASURE YOUR PROGRESS
Before you start, measure your biceps, chest, thighs, and any other muscle you wish to increase in size. Strive to lift as much weight as possible in the 6-10 rep range.
TRAIN ONLY ONCE A WEEK
Never train a muscle more frequently then once a week. After 2 weeks of consistent training and eating measure again. A good starting point is to eat 16 calories per pound of bodyweight.
Focus entirely on eating enough food everyday. Each week you should strive to lift more weight or do more reps. This is crucial. In no time you will have to go and buy some new shirts to fit into!
Did you find this article helpful? Statistics show that muscles are still growing stronger up to 21 days afte! r a workout! This progression forces the body to adapt and grow bigger to better handle the stress we are subjecting it to.
So it isn't the amount of work that determines your results, but how strong you get. Don't waste all of your hard work at the gym by neglecting your food intake. Forget about the excessive protein requirements that are recommended. Yes training is the stimulus for growth, but if you don't give your muscles enough rest, recovery and food, you will never gain a pound of muscle.
After going to failure, your muscles need 48-72 hours to recover and regain the condition they were in before the workout. He did this eating whatever he wanted, pigging out occasionally and training only 90 minutes a week.
For photo proof, as well as a free report outlining how he did it, visit http://www.lukesfatlosstips.com Muscles do not grow with training. They then need anoth! er 2-4 days to overcompensate, adapt and grow stronger.
St! ruggling to gain muscle? Guys like Mike Mentzer, Andreas Cahling and Carl Lewis are just a few I can name off the top of my head.
The reason protein powders work is because it is a convenient way to get in enough calories. There are many other athletes that eat very little protein and are extremely muscular. You have done all that is necessary to stimulate muscle growth. If you haven't added at least ¼ to ½ inch to any measurements, increase your daily caloric target by 500.
So just remember, train hard with the big lifts, eat a lot of food and give yourself plenty of rest. Now all you have to do is give your muscles enough time to recover and grow stronger.
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