Muscle growth takes time…
But it doesn’t have to take as much time as most people say it does…
And it doesn’t have to take as much time as it’s taken you, either.
All you need is to follow the 8 laws of lifting for muscle growth…
Laws that I’ve used myself to bulk up fast.
Here’s a condensed version of them.
1. Do Work
If you’re going to build muscle mass in the gym, a pansy workout won’t do…
You have to expect to get in and do work…
And by “do work,” I mean you need some volume in your workouts.
Volume is sets x reps x load, and studies have shown that the more volume you put in, the more muscle growth you’ll see…
Training each muscle group with 10 sets per week is a good place to start.
Which leads me to the next law of lifting for muscle growth.
2. Train Each Muscle 2x/Week
You don’t want to squeeze in 10 sets worth of volume into one training session…
Instead, split it in half and train each muscle 2x per week.
Here’s why…
Research has shown that muscle protein synthesis is at its peak for 24-36 hours after your workout…
But after the 36-hour window, your muscle basically becomes a couch potato until it’s trained again…
So just say you train your chest on Monday…
By the time Wednesday rolls around, your chest has checked out of the muscle building process...
Which is why you need to get it off the couch and back in the game…
You don’t want your chest muscles to stay static until Monday, so you should train your chest again on Thursday so that it has another 24-36 hour window for additional muscle growth.
3. Lift Heavy
When it comes to lifting for muscle growth you want to lift heavy…
Or in other words, with more intensity.
Sure, you can build muscle with 15-rep sets…
But the process will be much slower than if you put some heavier weight on the bar and break those sets up into 5 sets of 3.
Remember the goal I’m setting out for you today is to build more muscle, faster…
That’s the main premise of my FREE book, Bulk Up Fast.
Lifting heavy also boosts your testosterone, which is a major proponent of muscle growth…
And also guarantees faster results.
4. Get Stronger
This one follows up law #3 quite well because the best way to get stronger is by what’s known as progressive overload.
When it comes to lifting heavy weight your goal shouldn’t be to lift the same heavy weight all the time…
You want to make strength progress in order to see muscle progress.
Whether you increase the weight, add a set, or increase your reps, progression over time will lead to growth.
The formula is simple.
Lift heavy with plenty of volume…
Make progress…
You’ll get stronger and build more muscle.
5. Control the Weight
With all this talk about lifting heavy, it’s important to remind you that good form is crucial to lifting for muscle growth.
Sloppy reps make for sloppy muscle growth…
While you’re performing your sets, make sure that your mind is focused on the muscles you’re working…
You don’t want to fly through a set without feeling tension – both the stretch and the squeeze of your muscles.
I go into plenty of detail on the best rep tempo for muscle growth in my book.
Here’s what I recommend with a bench press example: Press the bar for 1 second. Don’t pause at the top of the movement. Lower the bar under tension for 2 seconds. And don’t pause at the bottom of the movement.
This will keep constant tension on your muscles, while also maintaining control throughout the movement.
6. Build Your Body, Not Your Biceps
Get your mind off of your biceps, man.
When you’re lifting for muscle growth you need to build your whole body…
And focusing on full body movements will do your biceps some good, too.
Your workouts should be filled with compound movements, which are multi-joint movements that involve large muscle groups.
Examples of this are the squat, deadlift, bench press and even weighted pull-ups.
High intensity compound movements elicit the highest amount of growth hormone response compared to other forms of exercise.
So the more you focus on these compound movements, the more your muscles will grow…
All of them. Not just your biceps.
7. Take Your Time In The Gym
If you’re serious about lifting for muscle growth, you can’t have a “punch-in, punch-out” attitude in the gym…
You’re there to put in work…
And in between that work, you need some rest.
Consider the time between sets as a time to fuel up for your next heavy load.
In order to give each set your best amount of intensity I recommend resting somewhere between 3-5 minutes.
Sure, your gym sessions will feel a little bit longer than if you’re cutting your rest periods short…
But the results?
Better muscle growth.
8. Be Consistent
There’s no way out of this one…
Consistency is key.
If you’re going to build muscle mass, you need to be dedicated to the process.
Listen…
It doesn’t matter who you are, or what your body-type is…
If you consistently practice the other 7 laws of lifting for muscle growth, you’ll see big results.
Like I mentioned above, these 8 laws of lifting for muscle growth are just a taste of what I have for you in my free book Bulk Up Fast.
Grab a copy of it for yourself here to get a more in depth look at how you can take muscle growth to the next level.
