The Best Methods for Muscle Mass – study data

Best Methods for Mass

There are tons of myths circulating the Internet and gyms regarding how to build muscle mass.

Don’t get caught up in them like I did and waste time with little gains.

Let’s look at the scientific data from numerous studies by athletic trainers and physical therapists.

This is the “Real Deal”.

How to Maximize Muscle Growth
  • Specific exercises have nothing to do with muscle growth…it’s how you train that matters.
  • 3 sets per session results in the best muscle gains. There is no data for more sets that 3. 1 and 2 sets resulted in less muscle gains.
  • Rest time between sets should be between 1 minute and 5 minutes. Longer or shorter rest times result in less growth.
  • All sets need to be done until 1 more rep is not possible but not necessarily to failure.
  • Rep ranges of 3-12 are good for muscle mass as long as you go until 1 more rep is not possible.
  • 1 set must be 10 reps. For each exercise, perform 1 set of 10 RM. For whatever reason this one set of 10 increases muscle growth more than not doing one.
  • Progressive Overload – increase the weight each week by any amount.
  • Try to push or pull the weight as fast as possible but not jerky or with poor form. Speed does have an effect on muscle growth.
  • Training Frequency – more is better. 3 times per week for trained lifters is much better than 1 or 2. 4 or 5 is better for untrained lifters.
  • Diet – eat a nutritious diet with an ample amount of calories. You can gain muscle in a deficit but it is not optimal. Carbs do optimize muscle growth. Keto diets are not optimal for muscle growth.

Here is the full article…The Best Way to Train for Size

Weight Lifting Progression

We all know that in order to make your muscles grow, you have to continually challenge your muscles. One obvious way is to add more weight BUT it’s not the only way.

It’s not always possible to add weight to the bar and keep the rep range at the 8-10. At some point you will not be able to do this. So you will need to try something else to challenge your muscles. Here are some other ways to keep the progression moving in the right direction.

  1. Increase the number of sets
  2. Increase the number of reps
  3. Shorten your rest time in between sets
  4. Use the Rest/Pause method (rest for 5 seconds then do another rep)
  5. Do 3 second eccentric movements (usually the lowering part)
  6. Do slow or 3 second concentric and eccentric movements

Here is one method I use to add heavy training with high rep training. Low reps increase strength and higher reps increase size and high reps + heavy weights = huge size.

Anyway, I add a weight to the bar or machine that I can only do 5 or 6 reps max. I use this weight until I can do 12 reps. So every workout I force myself to do 1 or 2 more reps even if I have to use the rest/pause method. Then once I reach 12 reps, I add 5 lbs and start all over.