1 Way for Muscle Gains: 5 Paths to Success

Okay so this post is going to be about straight lifting! This is the warning before anyone reads any further!

I thought this was an important topic to discuss and by no means am I an expert on the subject matter. I'm simply going to tell you the concept that has helped me take my body to a different level.

If you are an experienced lifter and read any further you are probably going to be saying well no duhhhhhh, or how else are you supposed to make Gainz, OMG really? Come on dude!

However, before we all start these trains of thoughts, lets look at the majority of people.

Most of America (I'm saying this just for ease) know that they should actively participate in exercise to be healthy. Some actually make an effort to do so in some form or fashion.

This by all means is awesome and you should keep it up!

However, most of these people have either never set foot in a gym, set foot in a gym but was intimidated by just not knowing what to do, or what I have noticed, 9 times out of 10, hear the wrong information when starting!

I would say that most of information you can find fast about the fitness industry is called bro-science (link is urban dictionary definition), high level athletes, and on rare occasions an expert talking about it.

Now don't get me wrong I know some lifters that lift this way and live this lifestyle and it totally works for them. However, that's a very select few.

I would also say that most of us need a simple structured way to make a change. From nutrition implementation to a reasonable workout scheme.

Yes, in my personal opinion you need both to truly make a lifestyle change.

Why do I bring this subject up?

To many times in my gym I see new lifters pick up a heavy weight just to half rep a movement. For instance a simple bicep curl. I never truly attained full growth, stretch, or contraction out of my biceps until I actually looked at a full curling motion. (Read the article linked)

To be completely honest bro-science lifting is how I started but when trying to lose weight and make a true lifestyle change its probably the worst way of lifting. Lifting as heavy as possible with some horrendous form.

Seriously don't try this!!!!!

I personally was lucky and never truly hurt myself lifting in this manner but to many times I have heard other wise. The one thing I have noticed is ever since I came off of lifting this way my right shoulder seems to pinch when I bench press, almost to the point I cant move it the next day.

So if so called bro-science is not the way, then how did I truly unlock the key to my change?

Its the simple concept of progressive overload!

Yeah most experienced lifters at this point are shaking their head because its the best way to progress and most bro-science lifters technically do this with out knowing it.

Progressive overload done correctly is the way I truly started seeing the results I wanted to see.

Let me explain!

As mentioned in my bio link the first bodybuilding program I ever did was Kris Gethin's 12 week transformation. I'm forever grateful for this program for it set me on this path. At the same time I see the varying degrees as to why this program simply didn't produce the muscle mass, development, and look I want to obtain.

Simply put this program for me at the time, wasn't bro-science, but it wasn't the right program for growth and I feel it was more directed towards people who have a lifting experience already.

Does it use the progressive overload theory, absolutely.... but in doing so you are doing some abnormal things that your body, as a new lifter, isn't ready for, just yet.

Drop sets, super sets, giant sets, these are all proven growth methods but as a start the concepts, understanding why they work and ultimately implementation is almost above a new lifters understanding.

The progressive overload theory I have always implemented in all my training, but I never truly understood the basic concept until I took a step back from bro-science lifting and really focused in on what progressive overload actually meant.

To better understand progressive overload click the link to the article written by Bret Contreras (The Ten Rules of Progressive Overload)! This is truly one of the best articles I have read about the concept!

Another great article that I truly enjoy about progressive overload, implementation, and is a rather quick read is by Adam Neth. Check his blog out here!

Once I took my ego out of the lifting equation and worked on my form and various was of progressive overload my image took off. Yes I still don't have a six pack but that is something I personally have to deal with.

So my advice to anyone looking to for major muscle, definition gains, development, strength, and progression is to work on the progressive overload techniques.

Personally what I tell colleagues new to lifting ,that ask for advice, are how I measure and look for progressive overload in my own training:

The top FIVE ways I utilize the progressive overload theory are:

-One: adding in an extra rep to the required number

-Two: adding in an extra set of a particular exercise (which can mean less reps for the added set)

-Three: reducing the rest time between sets

- Four: adding weight to the bar (In order to add weight I shoot for a clean 4 sets from 10-12 reps on the exercise)

-Five: a combination of all of them.

So picking any type of lifting movement, lets say the bicep curl (because I already used it above), how would we implement progressive overload?

One - Extra reps:

If your program calls for 3 sets of 10 reps, but you are feeling supper good or the 30 lb dumbbells feel super light, so instead you end up doing 2 sets of 10 reps and 1 set of 12 reps. Same number of sets just a different number of reps for one set.

A progression on top this is carrying the same concept over to all the working sets required for the movement as well.

Two- Extra Sets:

Again our program calls for 3 sets of 10 reps, but you simply destroy the 3 sets no problem and you feel like you can add in additional set. You start your 4th set but can only manage 5 reps.

It still counts!

Three- Reduced Rest Time:

For most lifters I would say the rest time in between sets is the one thing that is neglected or taken advantage of the most. Depending on the goals of the lifter, the lifters intensity, and lifters body the rest time is really critical. For optimum muscle growth (hypertrophy) it is recommended by some to take a 30-90 sec. break between sets.

(Rest time again is based on the individual and how they feel for the day, sets, time, etc. Personally I have per-scribed rest periods but if my body feels like it needs more time to rest to get the best contraction out of my muscles or overall system functionality Ill take the required time.)

So lets say you usually take 45 secs rest without any distractions for your 3 sets of 10 reps. Now again you are feeling in the zone and you hit your first set with easy. You feel like you can keep going, after 30 secs rest you feel really good. This is usually when I implement overload!

Go for your second set, your third, your fourth all within 30 secs of each other!

Four- Adding Weight to the Bar:

This is probably the best feeling in the world to a lifter. However, personally I use this method very last to produce overload. That is simply because to heavy of weight can really produce bad lifting habits and cause injury.

Lets say you are hitting arms twice a week in your program and the first day you busted through your 3 sets of 10 reps of bicep curls with 30 lb dumbbells. In actuality you did 4 sets of 12 reps. NOW you pick up the 32.5 lb or even 35 lb dumbbells and you start over with progressive overload!

Five- The Combo:

You guessed it by now! You do a combination of all the above methods. This will vary depending on the person and the day. Some days I'm feeling super good and hit overload with time, other days reps and sets, and other days reps, time, and weight.

All these methods stress the muscle beyond its current state and should be done with correct form. With the correct form and this concept muscle growth happens.

So what progressive overload techniques do you use? (Comment below)

In actuality this isn't a ground breaking discovery. However to someone starting to lift its like gold and a lot of experienced lifters use this very concept and that's how they continuously see muscle growth, definition, and conditioning.

So if your new try it, if you have been lifting for a while and still are not seeing Gains break your training down, and if you have been lifting for a while have fun with it!

In all related things just remember a solid foundation is what we build empires on. I wish I would have known the true meaning and concept when I started. For with a solid foundation slowly but surly we can stack brick by brick upon each other until a empire is forged and no one can deny your success.

Until next time and if you have any questions please don't hesitate to contact me!

-The Iron Pulse Beats Within you!

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