When it comes to weight lifting for muscle growth, you must train smarter as well as harder. Training harder and aiming for more muscle growth doesn't necessarily mean you need to spend more time at the gym, however. In fact, it's possible to train harder in far less time and get bigger muscles even quicker. Here are 4 weight lifting tips that will let you do just that. Weight Lifting for Muscle Growth Tip #1: Keep Going Outside Your Comfort Zone It's very important for you to achieve maximum muscle fiber recruitment in every rep. Aim for a 10 Repetition Maximum (RM) or a weight so heavy that you can lift it for 10 reps {tops|max|only} without losing proper technique. Weight lifting beyond 10 reps will train your slow-twitch muscle fibers more than the fast-twitch ones. You really want to train the fast-twitch muscle fibers as they have the biggest opportunity for muscle growth. Don't take this as license to be stupid though by lifting extremely heavy weights like many guys in the gym. If you can't finish the entire set without jerking or using momentum, then you're lifting a weight that's far too heavy for you! Weight Lifting for Muscle Growth Tip #2. High Intensity is Key Lift really heavy weights and train with an intensity so high that you couldn't go beyond 3-5 sets per muscle group. You can normally do your first sets with less effort, but when it comes to your last set you must really aim to give it your 100%. It's really the last set where the magic happens. The first sets are just a means to an end. When you're doing your last set, here's one trick you must do to keep pushing yourself to your limits: try to do even more reps than what you did on the last set and/or add on a bit more weight to your final set. Do this consistently and you'll soon see what I mean by "magic". Weight Lifting for Muscle Growth Tip #3. Always Work Towards Increasing Your Capacity Work capacity means the total amount of weight, set, reps and duration of rest you get per gym session you do. Another good way to get bigger muscles much quicker while spending less time in the gym is to keep increasing your work capacity. Increasing your work capacity consistently will lead to more muscle growth. So try this next time you workout. Remember to never sacrifice quality over quantity! You must increase your work capacity but never ever lose your technique! Weight Lifting for Muscle Growth Tip #4. Progressive Overload is Key Here's another pretty nifty trick: write down your work capacity and track it. Take your workout program and a pen with you at the gym and jot down your reps, sets, weights used, rest time, etc. Your target is to always do slightly more than what you were able to do last time. This will force your body to adapt and build bigger and stronger muscles. So the more steady progress you make, the more muscle growth you will reap - it really is that simple. For example, if last week you did 100 lbs at 10 reps and 3 sets for your Lat Pulldown, try to do 105 lbs this week at 10-12 reps and 3 sets. A realistic target is to increase your strength by 5% every 2 weeks. This means you really need to be training consistently - otherwise you won't be on target. I seriously urge you to try this even for just 4 weeks and I guarantee you will see a huge difference! The Most Important Point To Take Away With You Ultimately it's only by committing to a structured, well-planned muscle growth program that will help you make the most gains your body is capable of. Combined with proper nutrition, adequate rest and an unwavering motivation, you will be able to push yourself beyond your limits and get bigger than ever before. To nudge you towards the right direction, I will send you 2 free e-books about muscle building plus Vince DelMonte's 4-week Upside Down Training Program. This program can easily be sold for $29 and is part of "No Nonsense Muscle Building Program" but I am giving it to you for free. UpSide Down Training will help you address issues like postural problems, improper techniques, muscular imbalances, and weak core muscles. To get these freebies worth over $67, simply go to Muscle4Hardgainers.com, and enter your primary email address so I can send them right away.
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Clement Yeung used to be a skinny guy who went from 67 kg to 77 kg in the first 15 weeks of doing No Nonsense Muscle Building Program. He now blogs about achieving maximum muscle growth to help other Hardgainers gain muscle weight, build muscle mass and get ripped fast without drugs.