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The fastest and easiest way to get bigger is to lift more weight and get stronger. People want to make every excuse under the sun and will try every system they can find to get around this simple One of my favorite excuses is that what I am suggesting is impossible because no one can continue to get strong forever and continually add weight to the bar.
If that were possible, then the world would be filled with 1,pound bench pressers, they say. As opposed to all of the pound benchers out there, right? How many times do you ever see a single human being in a public gym bench press pounds?! One guy out of 1, maybe? Give me a freaking break! But who name me one guy you know personally has ever maxed out their strength levels?! Not one person! Not a single, solitary soul! Why don't you see tons of extremely strong guys in the gym everyday?
Because most people have no idea how to train properly and make progress. To further emphasize my point about the importance of getting brutally strong, I ask you to look at powerlifters—guys whose only purpose in training is to lift really heavy weights— and the incredible size and thickness they possess this holds true even with lighter powerlifters.
Tons of people lift weights on a regular basis; many of them would even consider themselves body- builders. Why do so many people who use light weights and pumping workouts not possess anywhere near the muscularity of the average power- lifter?
You must strive to get stronger and consistently be adding weight to the bar if you ever want to see signifi- cant, head turning muscle growth. Have you ever seen someone who can bench press four hundred pounds or squat five hundred and is small? Probably not, because not too many of those people exist. The point to remember is that over time, on a month-to-month basis, you should grad- ually be getting stronger and stronger.
And when you compare your weights from today with your weights six months from now they should be significantly different. Remember… Only the strong survive. Progressive Overload The only way to disrupt this state of homeostasis is to impose great stress on the body. Stress can come in many different forms, such as mental, emotional, and physical.
For the purpose of building muscle, we want to focus on physical stress. When a person lies out in the sun for the first time at the beginning of summer, he is applying a form of stress to the body. The body adapts to the stress by darkening the skin—either burning or tanning. If you lie out for just the right amount of time, you will get tan. If you lie out for too long, you will get burned. The body will adapt in one way or the other.
What would happen if you continued to lay in the sun for 15 minutes every day? Would you get tanner? Your body will adapt to the 15 minutes of daily sun exposure and that becomes your new level of homeostasis. To achieve a deeper tan, you will need to lie out for a longer amount of time or use less sunblock.
But doing the same thing over and over again will not elicit an adaptation response. You need to remember this important point when you are training: So keep in mind that you need to force the body to do more over the course of time.
Olympia, Ronnie Coleman The new demands placed upon the body will leave the worker extremely fatigued at the end of each day. The body, however, will begin to accept this level of activity as the new homeostasis and, in time, will adapt. Eventually the worker will not be overly fatigued from his daily regimen because the body will have successfully adapted to it. You need to impose stress on the body in a way that it is not used to in order to force adaptation.
For the purposes of building size and strength that can be done by lifting more weight, doing more reps with the same weight or increasing your training volume. Once you impose the new demands, your body will adapt and reach a new level of homeostasis. After imposing a new demand on the body, the initial response is always fatigue. The body will fight to return to its previous level of homeostasis, but will not stop there.
That is the training effect. How do you know if you have recovered and thus achieved the training effect? If that were possible you would be setting world records within just a few years.
Some days you may be able to go up five pounds with no problem. Other days you may barely be able to repeat your previous perfor- mance. This is not the end of the world. Some days you may be able to improve on two exercises, maintain one and might even be weaker on another. The workout would still be considered a success. And despite everything I said above homeosta- sis can actually be a good thing from time to time for the simple fact that your muscles adapt faster than your joints and tendons do.
Read that last line again and let it sink in. What that means is that although the muscles may be capable of lifting a heavier weight, the connective tissue needs a little bit more time to adapt.
If you continually push your weights up at too fast of a rate you may end up with connective tissue damage, achy joints and maybe even some serious injuries. Sure, you will be capable of this at the beginning but realize over time that this rate of progress will not be sustain- able or healthy. The main thing to remember is that you want to be getting stronger every month, not necessar- ily on every exercise at every single workout.
If, at the end of this month you can squat five pounds more than you could at the beginning of the month your training would be considered a success that would have you on pace to add sixty pounds to your squat this year. Moving significantly faster than this can lead to earlier stagnation or injury.
This can also be called the law of progressive overload. The end result is a bigger and stronger muscle. This is why, over time, you must strive to get stronger by adding weight to the bar or doing more reps with the same weight. You simply cannot do the same thing over and over again, for months on end or are you are wasting your time and will never get anywhere. The 7 Critical Factors There are no machine exercises that could ever compare.
My advice is to avoid the majority of them. Leg presses are one of the few exceptions. Any exercise that makes you look like a fruitcake in any manner is instantly disqualified as a useful exercise. Remember that important tip. Another characteristic of the best exercises is that they are usually those that allow you to use the most weight.
The more weight you can handle for a particular body part, the greater the growth stimulus.
For example, a close-grip bench press is way more effective than a triceps exten- sion because you can use triple or quadruple the amount of weight. A Romanian deadlift is a far better hamstring exercise than a leg curl for the same reason.
Yet another marker of a great mass building exercise is that it allows you to move your body through space instead of simply moving your limbs. Let me explain… W This is because of the kinds of exercises they do. Every exercise a gymnast does involves moving his body through space. He never moves a fixed object around his body like you do with most weight training machines. By moving your own body weight such as you do in a chin up or parallel bar dip or your own body weight plus added resis- tance such as when you do a traditional barbell squat through space, you increase neuromuscu- lar activation.
A higher level of neuromuscular activation means that the nerves are sending a stronger signal to the muscles to recruit more fibers. This is very important because the nerves control muscle maintenance and development. If you cut a nerve to a muscle you will find that atrophy begins almost immediately.
The loss of a nerve signal will actually induce muscle loss faster than lack of use. On the other hand, when you force the nerves to organize the action of a lot of muscle fibers at once, you allow for a lot of growth and strength to develop.
Besides just moving your body through space, exercises that require balance and coordination will further increase the nervous system activity. Stabilizer muscles are also called upon heavily to steady the load, so you get more complete muscular development.
For all of the reasons above I am a huge proponent of exercises like dips, chin ups, inverted rows, weighted pushups and squats. A more complete definition would be the total amount of weight lifted dur- ing the workout. This can be determined by multiplying the weight lifted by the total number of sets and reps.
Therefore if you squatted pounds for three sets of ten, the formula would look like this: Research and empirical evidence has shown that most people will make their fastest gains in muscular bodyweight with a total of reps per week, per body part.
Any more than that and you will start running into recovery issues which will lead to overtraining. Despite what you see most people doing in public gyms and getting nowhere because of it , total training volume should be limited to no more than total, top-end work sets per work- out.
All the extra sets will do is make recovery between workouts harder and harder. I am here to tell you that is one of the single biggest mistakes you can ever make as a skinny hardgainer.
Training in this range improves the firing rate of the central nervous system CNS. This is the best rep range for pure strength gains. It should be included your program from time to time since the maximal strength developed training in this rep range will allow you to use more weight on your higher rep sets which will lead to more muscle growth. Training is this range causes hypertrophy growth of the fast twitch muscle fibers.
These fibers have the greatest potential for growth and thus, this range should be the main focus of your train- ing. The type of growth that results from this type of training is called myofibrillar hypertrophy and is the longest lasting form of muscle growth; meaning that if you stopped training for a while these size gains would remain with you longer than size gains made with lighter weights and higher reps.
This will, of course, lead to faster gains. Olympia Reps: It is typically thought that training in this range causes growth of the slow twitch muscle fibers and leads to sarcoplasmic hypertrophy.
Sarcoplasm is basically filler goo inside the muscles that pumps up with higher volume training. It is also said that gains made in this rep range have little effect on maximal strength or performance.
Time has taught us that both of these concepts are largely mythical. What higher reps actually do is increase your muscles ability to store glycogen locally. Your body gets more effective at doing that by training in this rep range. More rock solid, lasting muscle growth can be built in the lower rep ranges but if you want to look as big as possible you should also include a small amount of work in this rep range in your training program on a regular basis.
The one caveat that needs to be mentioned is that I consider Anything above ten reps will be a waste of time for just about all drug-free skinny guys who are serious about packing on muscle. Any time you see a program written with a slow concentric the lifting por- tion of the exercise speed, get up and walk away; it's garbage.
It makes no sense. When would you ever consciously lift something slowly in real life? If you bend down to pick up a box, do you count a full four seconds on your way up?
Of course not. The fact is your fast-twitch muscle fibers have the greatest potential for growth, and are only called upon maximally when a load is either heavy or the attempt to move it is made with great speed. Brilliant idea, huh? The lowering portion of an exercise is a different story. You should always control the eccen- tric or lowering phase of every exercise you do. You never want to drop the weight, but rather take about two seconds to lower it under control.
Just be sure that if you had to you could stop the exercise at any point in the range of motion; it should not be just flying down out of control.
The problem with using slow, heavy eccentrics on a regular basis is that doing so takes a lot out of you and leads to much greater levels of soreness. The result is that you are not as fresh and ready to train as frequently as you should be. If you want to get stronger faster, then you need to be able to train a muscle more frequently.
In simple terms, long rest periods minutes allow for greater recovery of the nervous system. Shorter rest intervals sec- onds target the metabolic system and are linked with an increase in growth hormone and testos- terone production.
Beginners can get away with shorter rest periods than more experienced lifters. Beginners are also weak, in most cases, so they are not using very heavy loads that would demand longer recovery periods. A bigger, heavier lifter will require more rest between sets than a lighter lifter.
Even at the same body weight, a stronger lifter will require more rest as well.
This is because the stronger lifter is more neurologically efficient and is able to recruit more muscle fibers, which is more draining and takes longer to recover from. This is far more demanding and requires a longer rest period. If someone is in great anaerobic condition, he requires less rest than his not-so-well con- ditioned counterparts—all other factors being equal. Another thing that needs to be addressed when you are picking the optimal rest periods is that they can vary widely from one exercise to the next.
So it is actually the exercise, how many muscles it works, how much weight you are able to use on it, and how draining it is on the body that needs to be considered when determining optimal rest periods. All that being said, I believe in keeping rest periods as short as possible. Of course, this should be within reason and you never want to be out of breath when starting a set.
But you should strive to increase your work capacity and be able to use lower rest periods over time. For these reasons I recommend always keeping rest periods in the range of seconds. The exception to this rule would be if you were doing straight sets of a big exercise like squats or deadlifts. In that case you could extend the rest periods as high as three minutes. Straight sets means doing one set of a particular exercise, followed by a rest period, and then another set of the same exercise and so on.
You do not mix in another exercise between sets; you simply continue to do the same exercise you are doing until you have completed all of the prescribed sets. This method is usually used with speed work such as Olympic lifts and jumps and with full—body exercises like squats and deadlifts or when working up to a heavy set of barbell presses. However, straight sets are not very time-efficient, and in a lot of cases, using them is not the optimal way to train; especially on assistance exercises.
Antagonistic supersets are when you pair up exercises that work opposing muscle groups, such as the pecs chest and lats back. These muscles move the arms and shoulders in opposite directions, so by training them together, you can work a lot of muscle in a short time and see that both areas get equal attention helping guarantee muscle balance.
You do a set for one muscle group, rest, then do a set for the other muscle group, rest again, and repeat for all the prescribed sets. For example, after a heavy set of six reps on the bench press, it may take you two minutes to be able to repeat that effort. Rather than just sit on the bench waiting for all that time, you could alternate your bench presses with an antagonistic exercise like an incline dumbbell row and divide the rest period in half.
So now you would rest sixty seconds after your bench presses and then move on to the rows. After the rows, you would rest another sixty seconds and then go back to the bench press, and so on until you completed all of the prescribed sets. This is where non-competing supersets come in.
Non-competing supersets usually pair muscles that have no apparent relation to each other, such as the neck and biceps or shrugs and abs. I agree and have always abided by this rule.
When you begin a training session, your body starts to increase the secretion of growth hor- mone and testosterone. The release of these anabolic hormones falls back to baseline at around 45 minutes then drop off significantly after that. These are, of course, rough numbers and every- one is different but I like to stick with the minute time frame as a general rule.
Training for sig- nificantly longer than this can also start to increase the release of cortisol, which is a catabolic hormone that eats away muscle tissue and increases the storage of body-fat.
When trying to remain in an anabolic state a condition wherein your body can build muscle , you want to keep your testosterone levels higher and your cortisol levels lower. For this reason I recommend that you always limit your workouts to 45 minutes not including warm up time. After the minute mark, you will also find your performance starting to suffer. So Who Is A Hardgainer? Those mysterious units of heredity we get from our parents are what make us unique — genes. Whereas humans have the same set of genes approximately in total , the genes themselves have variations in every individual, and it is these variations that make every individual unique.
The point is that every one of us has a unique genetic buildup, and this directly affects our body structure. Certain individuals are born skinny blame it on genes and these individuals generally find a hard time putting on weight. Expectedly, hardgainers develop low self-esteem, and usually feel insecure in public. Fortunately, it is not eternal damnation for skinny guys. Perhaps what gives this system even more weight is the fact that Jason himself is a hardgainer. He has seen it all and been through everything that skinny guys contend with.
This dispiriting experience was the catalyst that pushed Jason to dig up as much information as possible about muscle building. Subscribe to view the full document. All Rights Reserved All rights reserved. No part of this e-book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the expressed written permission from Jason Ferruggia.
We have unique tracking codes embedded, designed to detect illegal distribution of this e-book and the download links. Do not risk breaking international copyright infringement laws and getting yourself in major trouble. Muscle GainingSecrets 2. These rec- ommendations are not medical guidelines but are for educational purposes only.