2 Weight Lifting Tips
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If you want to get stronger and keep building muscle mass it's crucial to understand that WHAT you do in the gym counts for a lot more than how LONG you're in the gym.
When it comes to weight training, quality beats quantity hands down every time.
You don't need to spend hours in the gym every day doing endless sets of 40 different exercises.
Get in.
Work hard.
Get out.
Your weight training routines should adhere to the three B's.
- Brief
- Brutal
- Basic
You want to stimulate as much muscle growth as possible in the least amount of time in the gym.
Weight Lifting Tips #2 Extend Your Sets Not Your Workouts (continued below)
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If you want more muscle mass consider cutting back on the number of sets you perform for each body part.
Instead, use set extending techniques, such as drop sets, supersets and multi-rep rest pause.
You see, muscle fibers are recruited during a set in the following manner.
- Slow twitch fibers are recruited first in the set because of their endurance capability
- The slow twitch fibers are then joined by the Type IIA fast twitch fibers which have less endurance capability
- Next comes the Type IIB fast twitch fibers which are even less enduracne oriented
When you rest 1 - 2 minutes and then perform another set, your muscle fibers will follow the same pattern.
In other words you're repeating the same stimulus, which isn't going to do you a whole lot of good.
Yes, you may engage a few more Type IIB fast twitch fibers (the one's with the most growth potential), but you'll cut into your recovery ability even more.
If you don't recover, you won't build muscle.
A better idea than a normal 2 minute rest period followed by another set would be to perform a drop set once you reach failure on your first set.
Once you hit failure on a set and can no longer perform another rep, quickly decrease the resistance and continue with the set to failure (try for another 5 to 6 reps).
Basically, you are continuing, or extending, the first set, allowing you to engage more of the muscle mass inducing Type IIB fast twitch fibers.
If you implement these weight lifting tips by making your bodybuilding workouts brief, brutal and basic while incorporating drop sets, you'll find yourself having more muscle building workouts, provided you're recovering and getting proper nutrition.
For a lot more muscle building tips on building lean muscle, weight training, and gaining muscle mass, check out our hundreds of weigh tlifting tips and articles
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