To make traction in your training, you have got to do more than you did before to Get Massive. It’s a simple concept, but most guys don’t seem to get it . . .
They seem content to go through the motions, same weight, same repetitions, same low intensity and – surprise – same lack of results. To make results you need to be different. To make progress you simply need to be progressive.*
Here are 3 key ways to do just that:
(1) Add Weight: If you are training regularly, supplementing wisely and getting enough rest, you will be getting stronger and get Massive by the week. To keep placing stress on your muscles you have got to increase the load on them. If you don’t, your muscles will adapt to the load and have no reason to keep responding. You don’t have to add a 20-pound plate every workout but you can should be able to slip on an extra pound or two. Make sure that you don’t sacrifice perfect form for the extra weight and keep your rep rate at 2 seconds up and 4 seconds down.
(2) Decrease Rest: In the gym stress on your muscles is a good thing – in fact it’s the whole point of what you’re doing. When you do a set, your muscle stress level skyrockets. Then when you rest the stress begins dropping back. Rest long enough and your stress level will be back to zero. Then on the next set it will get back to where it was during the first set – and then drop back during the next rest period. But what happens when you shorten the rest period? Your body doesn’t have enough time for the stress to level to drop back completely, so you’ll end up with a stair step effect.
The intensity threshold will be cumulatively increasing with every set. Your work out will be far more effective. Try reducing your rest period to just 30 seconds per set. Initially the challenge will be to keep the weights from slipping back. Then once your body adjusts to the reduced rest time, you’ll be able to start adding weight again and get Massive.
(3) Add Reps: From week to week, as your body gets stronger, you will find it less stressful to meet your rep range. When that happens you should add reps. If, for instance, you have been doing 8 reps per set on barbell curls, add a rep or two each workout until you are comfortably able to hit 12. Then it’s time to increase the weight by a couple of pounds and take it back to 8 reps. On lower body exercises, such as squats and let extensions, keep your rep progressions between 10 and 15. Once you hit 15, drop back to 10 and add some weight to the bar.
In the gym if you’re not moving forward then you’re standing still. And if you’re standing still ,you’re not making progress. Never walk into the gym intent on doing the same as you did last time. Set a goal before you even pull into the parking lot to make your workout harder by lifting more weight, doing more reps or reducing your rest time. That way you’ll be making real, meaningful progress towards your goals – and making the most of your valuable gym time.
This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional.