flat belly diet

How to Build Muscle – Adaptation and Exercising the Right Way

If you want the lowdown on how to build muscle fast, you’ve got to go against the grain of normal thinking.

Most people believe that the only way to build rock solid muscle is to increase the sets and add more weight to the bars, or machines.

However, this mindset IS counterproductive. You need to train smarter and harder not longer!

Why Positive or Temporary Momentary Muscle Failure Helps Build Muscles Faster Then Ever

When you are busy pumping iron, your muscles contract many times during your workout. However, while some of the muscles are doing all of the work, some of the fibers don’t contract at all, even though they are part of the same muscles you are training.

To correct this, it’s necessary to stack on more weight and do enough reps to bring your muscles to a positive muscle failure. It is during this time that your muscles are stimulated enough to grow.

You do not need to do multiple sets!

Did you know that multiple sets can be counter productive? If you reach temporary muscle failure once for each exercise, it’s more than enough. Multiple sets only lead to Over-Training and will cause most people to quit.

One of the best ways of how to build muscles is to cause positive and temporary muscle failure as quickly as possible, and then move on to the next exercise.

How to Build Muscle – The Correct Way

Let’s say you are doing a chest exercise. You will use up to 40% of your chest muscles in just the first two reps. You will use up to 60% in the next couple of reps, 80% in the next two, and 100% by the time you have finished eight reps.
After that, your chest muscle fibers should be fully overloaded if you are using the correct weight. However, there is nothing wrong with throwing in at least two to four more reps to make sure that your muscles have been fully stimulated.

This is what makes your muscles grow! This is how to build muscle the correct way!

Your maximum amount of reps should be 12. You don’t want to cause muscle failure at higher reps, because you will only discourage yourself, and increase the possibility of burnout.

When you perform higher reps, muscle failure is caused by the amount of lactic acid that has accumulated in your muscles, not by positive muscle failure.

This is the reason that people get quickly discouraged and quit. They overwork their muscles, and still can’t understand why they are not growing.

How many people have you encountered that HATE to return to the gym? These people don’t see the gym as a tool for building their bodies anymore, but rather a place of abuse and punishment to their bodies. This is what happens when you over train.

People never stick with things they don’t like. OK, some stay at dead end jobs, or put up with an evil boss, but that is only because they might not have any other options at the time.

However, no one sticks with weight training if they don’t like it. Again, you can go to any gym and find people, who pay for a year’s contract, and only use up two or three months.

How to Build Muscle – Conclusion

It’s not necessary to practically kill yourself in the gym to get the results you need. Remember, extra reps and sets won’t make the average person bigger. Instead, it will cause them to overwork their muscles and stop training.

The most effective method for most people on how to build muscles is to use no more than 12 reps, and to practice positive or temporary, momentary muscle failure only once per exercise and move on.

Recommended article:

My flat belly diet – Understanding Macro-Nutrients and Balanced Food Intake

flat belly diet