Here's an example of how you would get bigger & stronger legs by
increasing the weights, reps and/or sets each workout doing squats…
Workout 1: Squats 135 lbs. for 8 reps on all 4 sets
Workout 2: Squats 135 lbs. for 10 reps on all 4 sets
Workout 3: Squats 150 lbs. for 8 reps on all 5 sets
Workout 4: Squats 165 lbs. for 6 reps on all 6 sets
A bigger muscle is a stronger muscle so if you do not
continually try to beat your last workout your muscles won't get that much bigger.
2. Or Beat Each Set
Instead of waiting until your next
workout… Try to beat each set in your current workout by using heavier weights and/or more reps EACH SET.
Here's an example of how you would
get a bigger & stronger chest by beating each set in a workout by using more weight and/or reps each set of bench presses…
Set 1: Bench presses 200 lbs. for 10 reps
Set 2: Bench presses 205 lbs. for 10 reps
Set 3: Bench presses 210 lbs. for 8 reps
Set 4: Bench presses 220 lbs. for 8 reps
Set 5: Bench presses 225 lbs. for 6 reps
Set 6: Bench presses 235 lbs. for 6 reps
3. Keep a Workout Log
Make sure you keep a
so you'll know exactly how much weight, reps and/or sets you need to do to beat
your last workout because Your muscles will not get bigger & stronger doing the same exact workout
over & over using the same amount of weights, reps & sets.
Note the usage of any fast muscle building trick in your workout log.
7. Not TOO Heavy or TOO Light
When doing the
exercises for 5-to-15 reps per set from part 1 of Workouts A, B & C
make sure you are using a weight that
is NOT TOO HEAVY or NOT TOO LIGHT so…
If you feel you can do way more than 15 reps with the weight you're using then that weight is too light
to help you build muscle &…
If you can't do at least 3-to-5 reps with almost perfect form then that
weight is TOO HEAVY to help you build muscle.
It doesn't matter how often you workout when you're trying to gain muscle as long as you're using the
progressive overload trick where you get
stronger everytime you workout but to build muscle as fast as possible…
Workout the same muscle once every 36-to-72 hours because after your
workout that's about how long it takes your muscles to repair, recover &
rebuild into a bigger & stronger muscle ready to
beat the next workout
Every 2-to-8 weeks Take 1-to-2 weeks off especially if you have not been able to beat your last workout for
2-to-3 workouts in a row.
Do workouts A,
C no more than 2 days per week (see
why) taking at
least 2 days off before doing the same workout again so If you did Workout A on Monday then wait until at least Thursday before doing it again.
You could workout 2 days a week by doing 2 workouts in ONE day (by doing
workout A in the morning & workout B in the evening for example)
while doing workout C on another day of the week.
You could workout 2 times a day, 3 days week by doing
part 1 of any
workout in the morning and then do part 2 in the evening.
Diet Plan To Gain Muscle Mass
To see exactly how you need to eat to gain muscle…
your height, weight, age & your activity level before starting this plan
and then Click the button that says
"Tell me how to gain muscle mass"
Do those 5 important things & you'll gain more muscle mass every
He Gained 23 kgs (40+ pounds) of Muscle!
Hello Adrian! I don't know if you remember me from your blog when I started working out 2 years ago, but anyways you said i should send you some pics from before and after. Since I got a lot of stuff I made one pic from lots of others. I even put a textual explanation of everything I went through.
Since I started your workouts I gained 23 kilograms of pure muscle and I can only say thank you cause your workout changed my life and I finally feel good about myself. You gave me confidence and strength and gain a loyal student.Thank you, Juraj Marcekovic , Croatia