This progressive increase in resistance is the only way to build muscle mass. The greater the amount of weight (overload) you place on a muscle, the larger that muscle will become, provided you get the proper nutrients needed for muscle growth to occur.
After all, what you're doing is stressing the muscle, forcing it to respond by adding more muscle and strength. If you continually lift the same amount of weight, your muscles have no reason to get bigger or stronger.
It can already handle the weight you're using. So to build muscle, you have to keep the muscle stressed, by forcing it to lift more weight.
There are 3 ways to increase the amount of resistance you place on a muscle:
1. Do more reps with the same amount of weight each time.
2. Do the same number of reps but use more weight
3. Use the same number of reps and same amount of weight, but shorten the rest periods in between sets.
The most common ways to add more resistance, in order to build muscle, is with the first 2... using more weight and/or doing more reps.
One of the easiest ways to increase the amount of weight you lift is to decrease the number of reps you do. You keep increasing the weight until you use a heavy enough weight so that you reach muscle failure between 4 and 8 reps.
When you increase the weight each set while performing the same number of reps, you want to go easy for the first few sets. They're just warmups and will not really help to build muscle.
Only your last 2 heavy sets, the ones with max poundages, are the ones that build muscle. All other sets just help you get ready for these heavy sets.
Again, overloading a muscle group is the only way to gain muscle, increase its size, and tone. So, for your heavy sets, you want to reach the point of failure with low reps and heavy weight.
The more weight you use and the harder you work, the greater the muscle gains. This method is very intense, so you want to ensure proper rest and nutrition.
Overload will help you gain muscle indefinitely, as long as the environment for constant muscle growth is met. Again, it takes intense training, proper nutrition, and plenty of rest.
If one of these conditions is not met, you will not gain the muscle mass you could.
Now that you know what causes muscle gains to occur, you should be well prepared the next time you enter the gym to workout. You'll know that merely lifting weights is not good enough.
If you can already handle a certain amount of weight, it would do you no good to keep lifting that weight. You would not build muscle that way, since your body can already handle it.
You have to keep getting better and stronger, by increasing the amount of weight you lift or the number of reps you do.
But be aware, this process takes time. Be committed to slow, constant growth and you'll soon start to build muscle faster than you ever thought possible.
This can definitely encourage you to continue with your efforts. Too many people make excuses for not getting involved in such a program though.
They may assume that they aren't meant to have a better looking body. Others really want one, but they don't want to have to work for it.
Find out what exercises are a good match for your body.
You can do your own independent research or you can get some one qualified to help you. Personal trainers are very helpful because they know all about how to build muscle mass.
However, they also are able to take your own desires and your physical characteristics into consideration.
That allows them to devise a personal training program for you to follow in order to build muscle mass.
Making significant improvements to your diet is very important. Even if you eat a well balanced diet right now you will need to make changes for you to build muscle mass.
You will need to increase your intake of protein. You will also need to exchange bad carbs and fats for those that are good for you.
It takes plenty of calories, vitamins, and nutrients in order your body to be able to build muscle.
Focus on finding the right balance in your diet so that you can give your body what it needs.
If you aren't paying attention to this element of the process then you will slow down your ability to build muscle.
A personal trainer can also help you to develop the right diet plan for you as you work to build muscle. As you make progress keep in mind that your diet plan may need to be adjusted.
Avoid using a variety of products out there that claim they will help you to build muscle mass rapidly.
There are some very good supplements out there but you need to take the time to find them.
Don't waste your time or your money on any of them just because of the approach they take with their marketing.
They known there are plenty of people out there wishing to build muscle mass rapidly. Therefore they incorporate an advertising strategy to appeal to such emotions.
You need to work out smart too as working out longer isn't better for you. Since the exercises to build muscle are intense you need to keep your sessions short.
Spending hours at the gym is going to make you exhausted.
However, it isn't going to help you build muscle mass faster. You also need to take a day off between such workouts so that your body can heal. That is when your muscles will experience their growth.
It is going to take effort and hard work to build muscle mass.
Don't assume that there is an easy want to do it without dedicating yourself to a quality work out plan.
However, if you really want the rewards then you are going to do all you can to make it happen.
With the right tips, guidelines, and tools you can build muscle mass you are happy with in a reasonable amount of time.
Shawn Lebrun has sinced written about articles on various topics from Build Muscle, Body Building and Build Muscle. Discover the muscle building and fat loss program that's been used by over 40,000 men and women to build muscle and lose fat. Simple Steps To Get Huge And Shredded.. Shawn Lebrun's top article generates over 1220000 views. to your Favourites.