The title of this article itself is great advice. It’s probably the one thing that most lifters forget, which results in a loss of meaningful progress.
Listen…this is bodybuilding. The clue is in the name – to build the body. If you want your muscles to get bigger, they need to be trained in a very specific way.
Some people can make some size gains with “strength training”, crossfit, olympic weight lifting, and so on, but those modes of training are NOT hypertrophy-specific.
Ask yourself what your goal in this game is. Got your answer? Good. If it’s size gains, if it’s aesthetics, read this…it’s important.
We talk about “lifting”. We call ourselves “weight lifters”. But really our goal is “muscle stimulation”.
Stimulating a muscle to grow is all about “HIGH QUALITY MUSCULAR CONTRACTIONS”. You hear that? I hope you are really getting this.
When you train, are you simply “moving weight” or really “feeling the muscle”? It makes all the difference in the world, my friend. You must…
ou can FORCE a muscle to grow. In fact, that’s the ONLY way to make it grow – to give it no choice!
If a guy or girl is dumbbell curling 30kg and making a mess of it because it’s too heavy for him, he will stimulate ZERO growth. His ego might be inflated, but his muscles never will be.
If he dropped the weight to 20kg and did proper full range, constant tension, slow negative reps, he’d start to grow again (more on “constant tension” here). Without exaggeration, he would probably double his gains (if not more).
MESSAGE: Leave your damn ego at the gym door!
It’s not about what other people are lifting. It has NOTHING to do with that. Your body is YOUR body.
The numbers are important in so far as your personal numbers should be incrementally increasing over the years…but HEAVY ASS weights for low reps where you feel ZERO tension on the intended muscle throughout the full range of motion are useless for building muscle. You’re wasting your time and getting nowhere…and you’ll probably end up injured.
Build your muscles, not your ego.
Now you know how to do your sets correctly, it’s time to put it all into one free training package and really start building muscle. Download Targeted Hypertrophy Training and start growing. It’s 100% free. No catches…