So you want to be a Bigbad lifter? You want to grow big lifting weights? Let me elaborate here simple and tested tips to get your motors running and your veins pumping!
Big bad lifters:
– Lift explosively: We don’t mean that you must just jerk the weight up and down; Lifting explosively applies to the lifting phase of each move. You must basically activate the most amounts of big bad type 2 fibers as you can. By employing these fast twitch fibers you gain the benefit of targeting to grow the larger groups of muscle fibers and basically this will condition your muscles to contract with more force leading to greater output.
– Descend the weights slowly: As you know this produces the most amounts of micro tears and is proven by science to lead to greater muscular growth and torque/ power gains. As a bodybuilder and as a lifter- you must take advantage of that.
– Use drop sets: As you know a drop set increase the intensity of a single set and is basically one of my favorite HIT tools. Drop sets can really bring out the potential of any lacking body part just make sure you use it wisely and safely.
– Experiment on grips and hand positions: After a while of doing a certain program; you should incorporate changes to it from time to time so that your body will not “get bored” of the routines and stagnate. One way to do that is to experiment on grips. Different grips change the angle of which the involved muscles are affected; and experimenting on grips is a good way to make the same move feel brand new! For example try to hold the dumbbells with the palm facing you instead of each other on dumbbell flyes and you will see what I am talking about.
– Utilize Omni-contractions and inflitonic sets: You might have read on those articles that those moves are basically FROM HELL! OH YEAH!
Read more about inflitonics here
Read more about omni contractions here
– Play music while lifting: This is not so advanced yeah, but it is very important. You need to get pumped up, physically and mentally during a workout and give at least 200%! So start playing the music that gets your motor running!
– Remember the Golden Ratio: We need to always consider the ratio – lighter weights for more reps therefore fewer sets; and heavier weights for less reps but more sets.
– Ain’t nothing but good ol’ cholesterol: Cholesterol is the main ingredient of testosterone; don’t make the mistake of avoiding it and foods that contain them- specifically meats and WHOLE EGGS!
– Don’t Dehydrate: Muscles are 70 – 80% water, what do you think a dehydrated muscle looks like? Or worse do you think dehydration will bring stronger contractions and gains? Take in at least 15 glasses of water a day guys
– Take turmeric: Turmeric has anabolic effects. If you can’t eat it raw, get some in capsule form.
So there you have it: a simple post about some of the most important stuff that you need to remember when lifting weights to build muscle and power!
But I have a question: You must be lifting for some time as well; what are your best practices and what are some of the stuff that you learned on the way? Please share them below. Eat your eggs, people!
If this article was helpful, I am sure our book Real Talk Muscle will help you even more in your quest for muscle gain. Check it out you can read the first few chapters as well.
George "Ironthumb" Romasanta on Google+
I like this. Recovery and frequency is lifting also needs to be factored in. Many either under- or over-recover and both limit their gains.
It’s really a matter of lifting as heavy as you can as often as you can and by eating well. I personally follow The Outlaw Way – theoutlawway.com – which is geared toward crossfit instead of body-building. It has explosive olympic lifts most days, follows Louie Simmon’s conjugate method approach for loading and has a lot of power lifting stuff as well. I’ve added drop sets and the like after reading this blog and am feeling stronger. Outlaw builds a nice recovery in and you’re not always going balls to the wall. I’ve gotten way stronger in the last 6 months and hope it continues. As a late 30’s average dude who’s still not that big, I’m stronger than 90% of people out there. Thanks for the blog man, I like it!
Indeed, AMD; you can experiment mixing in methods of training – I am glad it works for you. Just remember to keep on changing things up once in a while-some even do the cardio types (it’s their thing) then mix it up with some of our bodybuilding techniques – still works.
BTW have you tried the omni contractions yet?
I used to do chest and tricep on 1 day, whole legs on anotehr day and back and bicep on anotehr, but I’m gonnaefbbbf tell you it worked just for a while, now I’m doing 4 exercises x 3 sets on big muscles (like back, chest and legs) and just 1 exercise x 4 sets on small muscles and it has worked well(maybe better from what I used to do)
Thanks for the article. By the way, is that a young Arnie second in the picture? Some good stuff here, please check out my website- it is all about what to eat to build muscle. i firmly believe that diet is the main ingredient to increasing your muscle… whole eggs – yep!!! 🙂
Thanks, I am going to leave a comment so you know I checked your site out.
Yep, it’s basically what you do outside the gym that decides 75% of the results
More power, man
Great article. I have always changed things up to build more muscle with reps and sets. But I have noticed a big difference changing up grips and hand position. Thanks!
Nice work dear, I have tried 2 of your tips and found them really great. Please share more as soon as possible. Thanks for sharing
great article! Mixing up your hand grips as well as reps and sets is huge!!! Big Improvements this way!
indeed.What grip variation is your favorite?
Very good post. I’m going through a few of these issues as well..
Very good blog! Do you have any hints for aspiring writers?
I’m planning to start my own website soon but I’m a little lost on everything.
Would you advise starting with a free platform like WordPress
or go for a paid option? There are so many choices out there that I’m totally confused .. Any tips? Thank you!
go for a paid one. I would like you to go to vic for that one and for others who are curious about this:
http://boldanddetermined.com/2013/03/20/so-you-want-to-be-a-professional-blogger/
Good luck
Building muscle mass require eating heavy so beginners should consider eating heavy.
indeed one must eat heavy
One love to all bodybuilder, we work hard every time we step into the gym.
You said it bro!
hey there about lifting admin great interesting blog about the advanced tips on building muscle found the info i was looking for. I will be sure to check your website out again for new blog posts
Hello! Do you use Twitter? I’d like to follow you if that would be okay.
I’m definitely enjoying your blog and look forward to new posts.
It can be extremely difficult to build muscle at times. You must follow a workout schedule that is intense and rigorous.
People tend to give up on programs if there not seeing results right away, persistence is the key to gaining muscle, progress is always going to be slow.
But if in fact you are seeing some kind of progress even if its slow then its working and you should keep it up!
Ian couldn’t have said it better, the biggest thing is people giving up before they even give things a good shot. Kyle Leon’s
Somanabolic Muscle Maximizer worked for me and it was great. just need to put in the effort
Hey guys, I am some kind of skinny, I am on my way of weight gaining, I’m following tips from this article (gain weight via strength training) about weight gaining by workout in the gym. Any idea would that be of help to me?
Hey! This is my first comment here so I just wanted to give
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Can you suggest any other blogs/websites/forums that go over
the same topics? Thanks a lot!
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So wonderful to find someone with original thoughts on this issue.
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