Why you need to keep a training log to build muscle faster…

If you don't keep a log - You won't know how much weight to lift, how many reps and/or sets to do to be able to progress and build bigger & stronger muscles so for example…

If you bench press 85 pounds for 5 reps every Monday - You would probably build some muscle and get some definition at first but…

If you wanted to build even bigger muscles and get more definition…

You would have to lift more than 85 pounds or do more than 5 reps so think about it this way…

If you keep doing the same thing over & over (…like bench pressing 85 pounds for 5 reps every week) - you're going to keep getting the same results and…

When you keep a log book of how many reps you're doing & and the amount of weight you used - You'll know exactly what to do to make your weight lifting workouts more intense to build muscle faster so for example…

Let's say you start off the first week doing 5 sets of 5 reps using 85 pounds on the bench press…
The next week you would want to make it more intense by doing 5 sets of 4-to-5 reps with 90 pounds and the week after that…
You want to do 5 sets of 3-to-5 reps with 95-to-105 pounds and…

To build muscle even faster…

Instead waiting until next week to do more weight or reps - You can start increasing the weight and reps within the workout from set-to-set (just make sure write everything down in your log book) so for example…

Your first week bench press workout may look something like this…

Set 1: 85 pounds for 5 reps
Set 2: 90 pounds for 5 reps
Set 3: 95 pounds for 4-to-5 reps
Set 4: 100 pounds for 3-to-5 reps
Set 5: 105 pounds for 3-to-5 reps

And you would write this all down in your log book and then before your next bench press workout the next week…

You'll look at your log book to see what you did last week so you'll know exactly what to do to make your next bench press workout more intense so you can build muscle faster so for example - Your 2nd week bench press workout may look like this…

Set 1: 90 pounds for 5 reps
Set 2: 95 pounds for 5 reps
Set 3: 100 pounds for 4-to-5 reps
Set 4: 105 pounds for 3-to-5 reps
Set 5: 110 pounds for 3-to-5 reps

So make sure you keep a log and write down the amount of reps & weight you used in your muscle building workouts to build muscle faster - (DO not try to remember and keep in your head!)

You can use 1 of these training logs here…

NowLoss.com training log (printable)
Workout Log - Fitness and Exercise tracking (app)
Body Fitness - ULTIMATE Exercise Journal (app)
My Workout Journal (android app)
JeFIT - Workout,Fitness,GymLog (android app)

There are 25 comments

Jackie

Hi Adrian,

I've lost 9lbs since 1/24/13. I am 32 years old, 5'2, and 140lbs. I have a very small upper body. I wear small in tops and a size 5/6 or 7/8 in jeans. The problem I have is that I just want to tone and stay this size but I want to get rid of my cellulite and cankles. I hate it. Even my stomach is pretty toned. I started doing your butt and thigh workouts but I'm just a little lost. I want my body to look well proportioned and toned with no flab. I'm basically built like Alicia Keys. Everyone says I'm thin but I don't like how I look Naked. Please help figure out a workout regimen that can help me tone up my whole body but keep my thick bottom and curves. I took before pictures and can't wait to see my body changes. I will definitely share my results in the end. Thank you for all your help.

March 28, 2013

Adrian Bryant

have you seen this plan?

March 28, 2013

Patrick

Hi Adrian,

Thank you so much for sending out the DVD. Your really an inspiring person.
I have a question about which plan I should take up. Some of my stats:
Age: 31 yrs old
Height 5 foot 11" and I weigh around 86kg
My body fat is in and around 13.5%
I play field sports in Ireland so I do get in a bit of sprinting etc we are currently off season and i want to get gain some bit of muscle while keeping lean.
I am currently training 2 to 3 times a week using suspension (TRX equipment).
However I would like to build some more muscle I am relatively athlethic looking but I am looking to get more fuller defined muscles etc.
I know I would need to tweak my diet to get this aswell as training so any advice would be great.
I am hoping to start getting into personal training next year so I want to really look the part for this.

Thanks,

Patrick

October 24, 2012

Adrian Bryant

If more muscle is your primary goal then start here

October 25, 2012

-- jahaira

Hey Adrian,
im very interested on your work outs, by any chance can you help me
i weight 118 , i don't have a belly but i do have a little love handle when i wear tights jeans that's when you can see it the most ,what i really want is to get thicker on my thighs
and also what do you recommend me to eat to get thicker
is there a routine you can give me to help me get thicker or like a schedule of what exercise i should do and when

i would love you for taking your time to answer me ")

July 09, 2012

Adrian Bryant

go here to get thicker

July 09, 2012

amunggachui@gmail.com

iam 27, 5.8 ft, 125pounds(57kg)... my hands and legs are very small. hips and thighs are small but these hands and legs are extremely small and doesnt suit with my chest which looks big. please suggest to make my hands and and legs looks normal like everyone else's.

June 18, 2012

Dennis

Hi adrian, i need some direction on just firming and toning up my chest. I dont want my chest to grow because its already big as it is but to just have square muscular look. Can you please give me a sample of how many times i should do chest workouts and how many sets repetions for what im trying to achieve? Thanks!

January 08, 2012

Adrian Bryant

this exercise will help with that

January 08, 2012

Steven

What should my log book look like if I'm gaining muscle without weights ?

December 13, 2011

Adrian Bryant

The same as a regular training log with weights and you'll still record the amount of weight you used so for example...

If you did a bodyweight only pushup for 8 reps you'll put in your log Set1: pushups with bodyweight only for 8 reps and then if you put on a 20 pound weight vest for set 2 you would write down SET2: pushups with bodyweight + 20 pounds for 8 reps

December 13, 2011

Steven

so at the moment I do 12 pull ups and chin ups and 20 push ups normal and wide ...

What should i be doing to get bigger ?

December 13, 2011

Adrian Bryant

All of those will help you get bigger but getting bigger is all about getting stronger so you need to find a way to add weight or resistance to these exercises

December 15, 2011

RONALD

HI GREAT SITE. I AM 79 YEARS OF AGE AND LOVE WORKING OUT. MY QUESTION IS HOW MUCH PROTEIN DO I NEED TO TAKE EACH DAY ,AND WHAT IN YOUR OPINON IS THE BEST ONE, AS THERE ARE SO MANY
REGARDS
RON. SMITH.

October 30, 2011

Adrian bryant

protein is protein and no ONE protein is better than the other but you do want to eat a variety of protein sources

November 01, 2011

Anuj

Hey Adrian..i am 25, 6"1 , weighing 88 kg, 20-21% body fat....what would be my best strategy (either to get ripped first or to gain weight to build muscle) to go ahead to look nice and ripped with some size that look good on a tall guy like me (not skinny ripped with small size)....Can u please suggest?....currently i have muscle but my arms being long still look skinny and i have this fat stored at sides of lower back which doesnot luk gud at all....Please suggest the best strategy to follow for a 15 weeks training program....

October 14, 2011

Adrian Bryant

that depends on what your goals are so if you are satisfied with how much muscle you have you can just go ahead and get ripped but if you are looking to gain a lot more muscle then of course you want to start off focusing on gaining more muscle mass

October 15, 2011

Anuj

And how about doing them together, is there a way to do it together.what i think is if i start gaining i ll gain fat as well and then mu body can reach upto 25% which will not look good and it would be hard to geg rid of that quickly.is der a way to build muscle n loose fat at the same time.please suggest?

October 15, 2011

Adrian Bryant

this is where you need to go

October 16, 2011

bharath

hi
I am following your timetable(get ripped in 56 days). i have only 2 and half months in time. i took a break for 6 months. i started now again. it seems my muscles getting form again. but the static result is, i cannot lift heavy weights(ex: maximum 40 kgs for bench press). i control breath, energy, everything, but it seems impossible for me to lift. how should i? it keeps troubling me a lot. mentally depressed. plz help me. and if you have any workout log.

September 27, 2011

Adrian Bryant

Are you saying 40kgs MAX for 1 rep? because you shouldn't be trying to MAX out with my workouts as you should be doing a certain number of reps

September 27, 2011

bharath

no, 40kgs for 6 reps.

September 27, 2011

Adrian Bryant

If you're stuck at 40kg then there's 2 things you can do...

1. you can skip the next chest workout to allow your muscles to rest more (best option) and/or...

2. you can do a different chest exercise(s) next workout

September 28, 2011

will

Do you have to do incline, and decline bench press to have a big chest i was told that you really only have to do flat back bench press is that true.

September 25, 2011

Adrian Bryant

True

to get a good looking chest all you really need to do is the flat bench but if you are a perfectionist then you may want to do incline and decline but not really needed for a better looking chest

September 25, 2011