Get Bigger Muscles

The process of getting larger muscles is called muscle hypertrophy training. Muscles get bigger from the overload principle. When you lift weights or do any type of resistance training that is harder than what you’re accustomed to. The muscle cell will adapt and get larger.

Some types of training will produce more muscle size while other types of training will produce muscular endurance. You have to determine what your goals are. Do you want to train for muscle size, strength or endurance? Once you make your mind up then map out a program.

If you’re training for maximum muscle size I recommend you do 3 sets of each exercise for 8 to 12 repetitions. The volume of training should be higher compared to strength training. The workouts should be about 60 min. long and you should not train to failure. Just keep pumping the muscle up with 80% effort. Stick to all basic exercises like squats, dead lifts, pull-ups and bench pressing. Don’t rest more than 60 seconds between sets. Keep the pace going.

If you’re training for maximum strength I recommend resting a full 3 to 5 min. between sets. Keep the workout short and very intense. Stick to the dead lift, squat and bench press. Keep the reps low and the weight heavy. Make sure you don’t over train, and no more than 3 full body workouts per week.

Now keep in mind both styles of training will produce muscular strength and size. Even if you’re training for maximum strength you still will get bigger. Vice versa, even if you are training for purely size, you will get stronger.

I hope this helps you reach your training goals.