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!)
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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
What should my log book look like if I'm gaining muscle without weights ?
December 13, 2011
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
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
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
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
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
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
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
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
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
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
no, 40kgs for 6 reps.
September 27, 2011
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
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
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
- Skinny Guys:
How To Gain Muscle Mass ›How to gain muscle mass (Go from Skinny-To-Big)
Use this plan to see how much you need to eat to get bigger along with the muscle building workout plans below.Muscle Building Workout Plans- How to build muscle without lifting weights
- Basic 3-day muscle building workout plan
- 7 day muscle building workout plan schedules
- 6 day muscle building workout plan schedules
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- Fat Guys:
How To Get Ripped ›Are you able to Burn Fat & Build Muscle at the same time?
This will tell you if you need to start off getting ripped (losing fat & building muscle) or start off by gaining muscle mass firstPlans That'll Get You RippedBest Fat Burning Supplements & FoodsFat Burning Workouts
- Get Bigger Arms, Back
Chest, Shoulders & Legs › - Best Muscle building
supplements & Foods › - Fast muscle building tips ›
Fast Muscle Building Tips
Fast Muscle Building Techniques
- F.A.Q. To build muscle ›
F.A.Q About how fast you can build muscle F.A.Q. About if you can't gain muscleF.A.Q. About how to workout to build muscle F.A.Q About how to eat to build muscle
