People think that lifting heavy is going to make you look jacked. Although you may put on muscle in the beginning, you can hit a plateau pretty quickly when trying to build muscle. You can build strength, but muscle building will slow down. The real success comes from doing one simple thing. I am going to give you a few tips to help you build more muscle, and the final tip will be the ultimate key to your success.
#1: Time Under Tension. You are going to see amazing results when you are lifting “lighter weights” and slowing down your reps to add more time under tension and strictly control the weight. Now, I am not saying use light weights that are easy… I want you to use a weight that makes you feel the burn around your 7th rep. You should shoot for failure (or near failure), in the 8 to 12 rep range. By the time you get to your third set, you’ll feel it more at the 5th or 6th rep, and keep pushing yourself close to failure.
#2: Don’t take too long between sets. You don’t need to be taking 5 minutes between sets… get off your phone (if this is a distraction for you), shake out your muscles, and don’t take any more than 1-2 minutes rest between sets. Smaller muscle groups require shorter rest periods than larger muscle groups – for obvious reasons. So bicep curls should only need about 1 minute rest, while doing squats might require 2 minutes between sets.
#3: Finally, the key to building muscle. The Heavier you lift, the worse your form is going to be, and bad form does not equal muscle growth. I’ll give you a couple of examples: the bicep curl, and lateral delt raises. If you want to build muscle, you need to have good form and controlled movements (up and down). Another term for this is mind/muscle connection. Range of motion is also part of good form and mind/muscle connection.
Keep these things in mind when you are working out, and you will start to build muscle optimally!
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