So do you want massive muscle growth?
If you’ve spent enough time in the gym chances are you’ve seen all the stereotypical characters at this point. One of our personal favorites, Mr. Light Weight, is our personal favorite. He shows up at the gym with all kinds of gear on (gloves, headband, protein shaker) and then proceeds to lift very light weight.
We’re talking about the kind of weight your girlfriend uses (or your imaginary girlfriend if you don’t have a real one). He lets out loud grunts on every rep, drops the weights and performs nothing but isolation exercises.
At least the guy is in the gym, but this type of training won’t get you far. In order to achieve massive muscle growth you need to have a heavy lifting mindset. If you think you can get huge from doing 10lb tricep kickbacks and lateral raises we’ve got some bad news for you.
At this point you’ve probably figured out the main point of this article – lifting HEAVY. Typically most people in the gym aren’t doing this – they are too focused on going light in order to “feel the burn” with high reps.
In order to lift heavy, however, you need to start doing some multi-joint, compound exercises.
They will you to move hundreds of pounds of weight (before too long) that will send a clear message to your body – it’s time to get bigger! Over time, this weight needs to increase so your body knows it needs to continue to get bigger to adapt.
Remember, your body doesn’t want to change. It’s more than happy to remain status quo. As a result if you aren’t actively increasing the amount of weight you are lifting over time you simply won’t grow.
Yes, diet and rest are crucial to getting bigger but if you aren’t overloading the muscles your body will have no reason to grow. In fact, if you aren’t lifting more over time your body will just store those excess calories as fat since it doesn’t need any more muscle to handle the stress you are throwing at it.
Lifting heavy also stimulates way more muscle fibers than isolation exercises can. Given that multi-joint exercises tend to recruit a lot of supporting muscles you will be able to work muscle groups that are hard if not impossible to target with light weight training.
Also when lifting with heavy weights you will increase your natural testosterone production which is the most important hormone for muscle building.
They are also much easier to add weight to. For example, if you start by squatting 135 pounds it’s not hard to be adding 10 pounds to that every month. After a year you will be squatting 255 pounds and after two years you will be up to 375.
Combine this sort of progress with the type of weight you will be lifting on bench press, deadlifts, weighted dips/pull-ups and more. How do you think your body will look after that?
Compare that with your progress on an isolation-exercise routine.
5 Tips for Massive Muscle Growth
Tips for Heavy Lifting Routines for massive muscle growth
1 – Lift Heavy Weights
Remember, the only way you are going to increase your strength and muscle is to challenge your body to lift heavier weights. A great way to do this is to set large goals for yourself and smaller milestones.
For example if you currently bench press 135 pounds and you set your 1 year goal to increase your bench press to 225 pounds. You can achieve this by increasing your bench by 1.7 pounds per week which is a very sustainable rate of growth.
By lifting heavy weights focusing on compound movements you will increase your natural testosterone production which will allow you to build more muscle.
2 – Keep Reps Low
If you are performing more than 8 quality reps for 3 sets at a particular weight it’s time to move up. Once you hit 3 sets of 8 reps add 5 lbs to the exercise. You will get more growth by doing 5 reps of 225 pounds than 12 reps of 185.
3 – Consume Lots of Protein
Protein is absolutely crucial for gaining muscle. It helps keep your strength up and gives your muscles the nutrients they need to repair and grow. At least 35% of your daily calories should come from protein or at least 1g per pound of body weight.
Also, make sure you consume a variety of protein sources so you get all the amino acids you need.
4 – Do Compound Exercises
Forget about the dumbbell kickbacks and wrist curls. Replace these with full-body exercises like bench press, pull-ups, squats, deadlifts, dips and shoulder press. These movements recruit large muscle groups meaning you will get far more bang for your buck.
Also you will be able to move a lot more weight which is the point of this entire article.
5 – Give Yourself Enough Recovery Time
While working hard in the gym is important it’s also crucial to let your body recover. If you aren’t getting enough sleep, or if you are hitting the gym hard every day you simply won’t get the kind of growth you are looking for.
Leave three days a week for recovery and you will see much faster progress at the gym.
Testosterone is the crucial male hormone responsible for muscle growth and fat loss. If your levels are low you can kiss your gains goodbye. That is why testosterone boosters can be a vital part in your muscle building journey. You can read more about how test boosters actually work in our guide here.
Therefore it’s important to make sure your levels are as high as possible.
Now, unlike most other muscle building blogs we keep it real with you. Most of the fitness models you see on Instagram are taking steroids to boost their test levels.
But nowadays more and more guys are waking up realising just how stupid taking steroids actually is. Okay, yes it helps build muscle. But it can also come with dangerous and nasty side-effects such as man-boobs, baldness and you can even become infertile.
Besides and luckily we live in a world where the supplement industry actually has their hands on potent natural test boosting ingredients. That can SAFELY and NATURALLY boost your body’s own testosterone production.
Resulting in higher testosterone levels and more muscle growth. Without the use of illegal steroids.
But you have to beware of companies that use ineffective fillers in their supplements to make more money of you.
There are only a handful of ingredients that actually work. You can find out which they are in our in-depth guide here.
But you have to check it out now. Because we actually spent months on research to find out which ingredients work, which don’t and which are downright dangerous. And since it took so much time of our life and also because of the fact that it will save you HUNDREDS of dollars, we’re thinking whether we should start charging for it. And some big companies have even asked us why we are giving this kind of information away for free.
But at least for now you can read it for free here: Read our report on testosterone boosters now
Most important to remember
- Focus on lifting heavy weights do increase your strength and muscle growth, it will also boost the natural testosterone production in your body
- Keep your reps low and weights heavier. You will build strength and size by doing so.
- Make sure you are consuming enough protein for muscle growth.
- Focus your routine on compound exercises rather than simple isolation movements. Compound exercises are much more effective.
- Make sure you rest and give your body the rest it needs to build muscle.
- Make sure your testosterone levels are as high as possible an effective way is supplementing with ingredients designed to boost testosterone levels naturally.
Follow these tips and put your body in massive muscle growth mode. If you don’t believe me try doing this for a month and come back with your results, I guarantee it will make a difference in your physique and you will come back begin for more massive muscle growth tips!