Today I have 5 quick muscle building tips from Jason Feruggia, author of “Muscle Gaining Secrets” that may
make a big difference in your training.
- Don't exceed 5-6 reps on most of your warm up
sets. Your first set could consist of a very light
weight for 10-20 reps just to get loosened up and
get the blood flowing but beyond that you want to
keep the reps low. The reason for this is that you
don't want to build up too much lactic acid or
accumulate too much fatigue with your warm ups.
- Don't stretch before your workout in the hopes
of preventing injury. This doesn't work. The only
benefit of stretching before a workout is to help
you get into positions you might not be able to
reach (such as a full squat) because you are tight
in specific areas (such as the glutes and hip
flexors). But stretching for the sake of injury
prevention is an outdated idea and doesn't really
work.
- Don't over-analyze and over-think everything you
do in the gym. This never gets you anywhere. Don't
worry if the incline of the bench is supposed to be
30 degrees or 35 degrees. Don't worry that if you
don't supinate at exactly the right time you won't
activate your biceps optimally. Don't stress out
about the exact grip width on the bar. If someone
tells you that a 14 inch grip on the bench press
hits your triceps better than anything else, but
because of an injury or anatomical difference you
can only comfortably use an 18 inch grip, don't
sweat it. People over-think themselves to death and
they never get anywhere because of it. Go to the
gym, get stronger, go home, eat, sleep and repeat.
Don't turn it into advanced calculus.
- Always train both sides of the joint with equal
volume. Therefore if you do six sets of pressing
exercises you need to do six sets per week of
pulling exercises. If you do two sets of curls you
should do two sets of triceps work. And so on and
so on...
- If you can't get your forearms to grow, try
hitting them with more frequency than other muscle
groups. They can easily be trained three times per
week and recover without any problem. You could
also do them first in your workout if you really
want to prioritize them or at least on a different
day than you do your biceps work. Don't just do
light sets of 20-50 reps, either; you need to hit
the forearms heavy sometimes. And don't forget
about the behind the back wrist curl; this can be
done with a lot of weight and will definitely
spark some forearm growth. When you finish training
the forearms, hit them with a deep stretch for both
the extensors and flexors for 30-60 seconds.
For more incredible muscle building tips please
visit “Muscle Gaining Secrets”
