If you can’t move up in dumbbell presses, move up in flies. Try to move up in something every time you are at the gym.
This doesn’t only apply to build muscle. It can apply to burn fat, increasing your speed, your agility, and your conditioning.
Instead of running for a mile every week, try two, then three, then 4. Point is don’t keep doing the same things and expecting different results.
#3 Hit Failure! Let me ask you a question. If you are trying to grow your chest muscles for example.
And every one of those sets you hit 10 reps. Why do you think your muscles will grow. Every time your muscles think I’m good I just completed my set.
no problem.I’ll be able to do it next time if I just stay where I’m at. On the other hand, if you took 275, only did it for 5 reps, failed completely, and needed someone to help the weight off of you.
Your chest is going to say shoot I need to get stronger and add more muscle fibers to handle the stressors in my environment.
You need to fail to grow your muscles. If you want to build muscle grab weight in every set that causes you to hit failure before you get 10-12 reps in.
You can lighten the load as you get further along your workout because you should be hitting failure faster and faster as you tire out your muscles.
Other than that you just have to make sure you are not overtraining. Remember to build muscle you need to be in a calorie surplus state.
So you can’t be working out so much that you’re burning up all the calories that were supposed to be used for building muscle. Listen to your body and learn where you’re the personal overtraining line is.
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