No Fail Muscle Building How It Works Part 2

No Fail Muscle Building How It Works Part 2

Your New Best Friends

Let me now take the time to introduce you to your 2 new best friends: "Overload" and "Progression". Your entire strength training program should be centered around these two all-important factors. "Overload" refers to providing your muscles with a workload that is beyond their present capacity. By training to failure you are 'overloading' your muscles and effectively stimulating new growth. "Progression" is pretty self-explanatory.

It refers to making steady increases in weight and/or reps in each training session. For example, you squat 200 pounds for 10 reps in one workout. Next week you increase the weight to 210 pounds for 10 reps. This is progression, and must be the center focus of your entire training program. Why is progression important? Well, it all comes back to the whole "adaptation to the environment" spiel I gave earlier. Maybe this will help explain it:

Envision What You Are Doing

Envision a building. An earthquake hits, and the building is destroyed. Workers rush to the scene to repair the damage, only this time they decide to make it bigger and stronger incase another earthquake hits. Surprisingly enough, another earthquake hits! Only this earthquake is slightly larger than the last one.

Sure enough the building is destroyed, and the workers come back to repair it. However this time they make the building even larger and even stronger in the event that another earthquake should hit.

Understand? As your weight/reps increase your body is forced to adapt to the larger workloads. If you never progressed in weight or reps the body would have no reason to grow larger and would have no incentive to adapt. Progression is such an important part of gaining muscular size. This is why I recommend keeping a training log and making records of each workout. Nothing complicated, just some simple notes which will let you know your current weight/rep records.

In each workout you should strive to make improvements in every lift. What kind of improvements? The ability to increase by a single repetition each week would be more than sufficient. Even a half rep would be great, as long as you are improving every week and forcing your body to adapt to greater and greater workloads.

Your Worst Enemy

Okay, so I've introduced you to your two best friends. Now it's time for you to meet your worst enemy: Overtraining. This nasty, ugly term refers to training the body beyond it's natural recovery abilities, i.e. training too often, training for too long in each session, or using too-high training volume. I've seen people on the message boards say that overtraining doesn't exist and that it was a term made by the lazy in order to avoid work. This is ridiculous and just plain wrong. Yes, some people are able to get away with more frequent/higher volume training, but for the majority of us, this will bring us farther from our goals rather than closer to them.

You see, usually in life the more we put in, the better results we receive. In bodybuilding however, this is not the case. More is certainly not better. Most people just don't realize how stressful strength training really is to the body and underestimate how much recovery time they really require. Not only in terms of training volume, but also in the way of training frequency. You do NOT need to train 5 and 6 days a week in order to gain muscular size. You would be a fool to do this. Any more than 4 training sessions per week and you're setting yourself up to overtrain. In my opinion, three training sessions per week is ideal, but if you insist on training more often, then 4 sessions should be just fine.

Another Enemy

As far as each individual muscle is concerned, it only needs to be directly hit once per week. Any more and you are not allowing adequate recovery time. Ideally, each workout should last no more than 45 minutes. Why 45? It's because of another bodybuilder's enemy, "Cortisol". Cortisol is a powerful catabolic hormone which is released after about 45 minutes of intense exercise. Cortisol stimulates the break down of muscle tissue for energy. I'm not going to get all scientific on you here, so we'll leave it at that. Now I personally require more rest in between my sets, so my workouts usually last about 1 hour. Anywhere from 45 minutes to an hour is the ideal time frame to complete your workout.

That covers training frequency and time, but what about the actual volume of each workout? Keep in mind that this is an opinion article. I'm sharing with you my personal viewpoints on muscle growth. These are, in MY opinion the ideal number of sets for each bodypart:

Back: 6-9
Chest: 4-6
Abs: 3-4
Shoulders: 3-4
Biceps: 2-4
Triceps: 2-4
Forearms: 1-2
Thighs: 5-6
Calves: 3-4

I've messed around with many different combinations, and these are in my opinion the ideal numbers. Many people will look at that and say the volume is too low. Trust me, if you are training with 100% intensity, that is more than enough! Any more than that and you are simply eating into your recovery time. The idea is to stimulate or "spark" muscle growth, and then get the hell out of the gym and grow. This can be accomplished without the use of endless sets.

Now we must establish a rep range. Remember, the idea is to create muscular overload, not muscular fatigue. For all upper body movements I believe that an ideal rep range is to reach failure anywhere from 4-7 reps. Abs and forearms should be trained using 6-10 reps. The lower body is a bit different and seems to respond well to almost any rep range. Experiment and see what works for you. Some may advocate the use of 4-6 reps, some may say 8-10, others will say 12-15. I personally stick with a rep range of 8-10 for thighs, and 8-12 for calves. So here it is:

Back: 4-7
Chest: 4-7
Abs: 6-10
Shoulders: 4-7
Biceps: 4-7
Triceps: 4-7
Forearms: 6-10
Thighs: Anything under 15 reps
Calves: 8-12

This brings us to the all-important factor of exercise selection. If you want the most bang for your buck and are looking to receive the most dramatic results possible from your training, then you must focus your attention on basic compound movements. Stop wasting your time slaving away on dumbbell flyes and tricep kickbacks.

No Fail Muscle Building How It Works Part 1

Bodybuilding is simple. It doesn't take a rocket scientist to understand the basic concept of muscle stimulation and growth. However, this doesn't mean that it's easy. In fact, it is very difficult. Extremely difficult. You can have all the knowledge in the world, but without the ability to apply this knowledge you will get nowhere, and very fast.

I can't help you with the "applying" counterpart of bodybuilding. This all-too-important factor is up to you, and is something that cannot be taught. You must find it within yourself to make this commitment, and to systematically apply your knowledge on your quest for mind blowing muscle mass and strength.

Knowing What You Are Doing

However, the knowledge portion of bodybuilding is something that can be taught, and that's what this article is all about. People often ask me how I was able to make the gains that I did at the age of 15 with only 2 years of training and no real supplement use. It had nothing to do with a top secret workout plan or any magical supplements.

It was the result of sound, sensible training using the basic guidelines of muscle growth and nutrition. I'm going to share with you my philosophy and viewpoints on muscle growth, and why they work. SIMPLICITY is key. LESS is more. Intensity is EVERYTHING. Forget everything you think you know about bodybuilding, and read on…

First off, to understand how to gain muscular size you must first understand what causes muscle growth. Every action that goes on within your body is centered around a single ultimate goal: survival of the species. In other words, keeping you alive and healthy. For example, when the body is hungry and in need of food, your stomach will begin to feel uncomfortable. Why? It's your body's way of telling you, "feed me!"

This uncomfortable sensation will continue until the body is fed. Similarly, the natural responses of blinking, coughing, sneezing, getting a suntan are all there for the same reason - they protect your body and help to fight against potentially harmful outside forces. The action of gaining muscular size and strength, otherwise known as muscle "hypertrophy", can be viewed in the same way.

Each Rep Counts

Each repetition closer to failure creates deeper inroads into the muscle fiber and causes "micro tears". When you lift weights you are damaging your muscles, and through proper nutrition and rest your body will repair this damage. So, just like hunger, sneezing, coughing etc, in response to harmful stress placed upon the musculature, the body responds by increasing the size and strength of that particular muscle in order to protect it from possible future damage. Understand so far? It's really quite simple. It's all about survival. Meaning that what you accomplish in the weightroom must be perceived by your body as a threat. This brings me to my next point, intensity.

If what we accomplish in the weightroom must be perceived as a threat to our survival, then naturally the more intensity we put forth during our workouts the more heavily our bodies will respond. Intensity is, in my opinion, the most important factor for gaining muscular size and strength. Training with 110% intensity is what separates the champions from the wannabe's. Unless you have a killer set of genetics, submaximal intensity will yield little to no results.

What this means is that every single set you perform in the gym must be taken to the point of muscular failure and beyond. What is meant by the term "failure"? Simply put, it means taking each set to the point where the weight will not budge no matter how much force you apply. To the point where even if you're life depended on it, the bar would not move another inch. This is true intensity, and this is the way you must train if you want serious results. Let me describe a typical set in order to give you a better idea of what I'm talking about. I'll use a simple barbell curl as my example:

The bar is loaded and on the ground. I take time to concentrate, and focus my mind on the task at hand. I block out any potential distractions and find my grip on the bar. I remind myself what it is that I want to accomplish on that set, "5 reps", I tell myself. I pick the weight up and begin the set. I curl the weight up for the first rep. Not too difficult, but I remain focused. Rep number 2 is a little tougher, but I still feel strong as I let the weight the down slowly and accentuate the negative. I'm feeling the fatigue on number 3 as my strength is starting to drain out. Rep 4 is a struggle, and the weight is moving very slowly as I give my all to curl the weight into the top position.

I let it down slowly. My arms are burning, my grip wants to let go, and just about every part of my body is screaming at me to stop. But I dig down deep into my mind, ignore my body's alarm system and pull the weight with every last bit of strength that I have. It's moving slowly and I know that I'm going to get the rep. The last rep feels like an eternity but after a 10 second battle I've gotten the weight into the top position.

Intensity Is Everything

By now my arms feel like they're going to explode. Intensity is everything, and I want to take the set for all its worth. So I let the weight down extra slow this time. I try to hold the bar and fight gravity as long as I can until it collapses. Am I done? Hell no. There's no way I'm getting any other reps, but I want mountains for biceps, so I continue the set. I try to curl the weight as hard as I can for another 15 seconds and battle the weight for all it's worth. I can hardly hold the bar now. The set is over.

This is the type of intensity that must be put forth during every set and every workout. If you aren't used to this level of training then it may take a few weeks to get accustomed to it. I can't stress enough how important it is to train with 110% intensity. Either lift all out, or you may as well go become a ballerina. I have no sympathy for anyone who complains about lack of muscular gains when they are not training themselves to the limit.

Okay, you now understand that:

a) Muscle growth is a product of the body's natural alarm system
b) You must train with 100% intensity. Each set must be taken to complete muscular failure and beyond.

Stay Tuned For Part 2

No Fail Muscle Building (Home Page)

Muscle Gain Truth For No Fail Muscle Building

“Building muscle is one of the simplest things to understand but one of the most difficult to implement.” Sean Nalewanyj

Sean is a Bodybuilding expert and author of the Ebook Muscle Gain Truth.

" Muscle Gain Truth - The Workout Section"

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" Muscle Gain Truth - How It Fails "

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