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How To Build Muscle FAST: Forget 3 Sets Of 10 Reps.

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How To Build Muscle FAST?

If you have ever stepped into a gym, most like you’ve used the old school method of 3 sets with 10 reps to try and build muscle. Then, 90% of you won’t return after a month because you don’t see any gains. Of course not! Think about what you’re doing.

[Read: Common Diet Mistakes To Avoid When Building Muscles]

In order for a muscle to increase in size you have to first break it down. You’re not going to accomplish that will 3 measly sets of a weight you can lift 10 times. If you really want to build muscle, try the method fitness coach Chad Waterbury advocates in his book Huge in a Hurry. At first I was skeptical to try this method I am about to describe, but now I am a true believer.

I want you to truly pick a weight that you can lift only 6 times, and you should be struggling on that sixth rep. 

If you want to accelerate your muscle growth, try this method.

-First pick an exercise you want to do, then find a weight that you can lift 6 times.
This step is often the cause of mistakes.Most bodybuilders at this point will pick a weight they can lift 10 times and use this as the weight they can lift 6 times. I want you to truly pick a weight that you can lift only 6 times, and you should be struggling on that sixth rep. Once you have determined that weight, your first set is to lift it 6 times.

– Rest for 30 seconds and then repeat with that same weight for your second set. Don’t worry; you probably won’t lift that weight 6 times your second set, in fact, if you do, you didn’t choose a heavy enough weight.

– Continue to bang out sets with that same weight until you reach a total of 30 reps.

You should do only one exercise per muscle group and don’t over train. This doesn’t have to be your whole workout, but after you complete 30 reps, try not to do any more exercises with that muscle group for a few days.

 

Dr. Lori L. Shemek
Star Expert

Dr. Lori Shemek is the best-selling author of “FIRE-UP YOUR FAT BURN! and a leading health and weight loss expert. The Huffington Post has recognized Dr. Shemek twice as one of the 'Top 16 Health and Fitness Experts' alongside such names as Dr. Oz and the Huffington Post also recognized her as one of the 'Top 35 Diet and Nutrition Experts' She is also a health expert for the ABC TV show Good Morning Texas.

Dr. Lori L. Shemek
Star Expert

Dr. Lori Shemek is the best-selling author of “FIRE-UP YOUR FAT BURN! and a leading health and weight loss expert. The Huffington Post has recognized Dr. Shemek twice as one of the 'Top 16 Health and Fitness Experts' alongside such names as Dr. Oz and the Huffington Post also recognized her as one of the 'Top 35 Diet and Nutrition Experts' She is also a health expert for the ABC TV show Good Morning Texas.

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Peter Thompson
Peter Thompson 5pts

Body by Science and The Power of Ten detail how and why of high intensity, low volume exercise. 15 years, all gain and no injuries.

Bill Umphres
Bill Umphres 5pts

Not a bad concept. Not much different than 5x5.

Sigita
Sigita 5pts

Lukas Babaliauskas Modestas Petruzis

Sathish Rock
Sathish Rock 5pts

Sorry ladies ki 0 size unda kudaku future lo problem ga untundi then no 0 size awoid

Aaron Bolton
Aaron Bolton 5pts

This is just an overload method known as "rest pause" or "cluster set" training.Basically by taking an exercise to failure, resting a short break, then performing it again you are able push a muscle further than the normal 3x10However, most people will need a spot for safety and there really isn't any need to employ this method unless you've hit a plateauNot saying it wouldn't work as it would. But there are other methods which will work just as well in the mean time until you need to use this

Hester Jones
Hester Jones 5pts

Aaron Bolton what do u think of this? Wrong? Or has its place for some ppl?

Joanna Rice
Joanna Rice 5pts

whatever. what is the purpose of getting "bulked up". a person can be fit, lean, and healthy without bulking.

Alicia Roundtree
Alicia Roundtree 5pts

I thought low weight more reps gave you long, lean muscles? I can get out of the gym much faster!

David Phillips
David Phillips 5pts

Wow! That might be one of the dumbest things I've ever read. I can't even begin to count all the ways that is just wrong.

Ayurveda
Ayurveda 5pts

Deborah Omundson-sato Exactly. Alicia Roundtree It depends on workouts too

Elin Andersson
Elin Andersson 5pts

Det gör ont att bygga muskler Louise Kjellberg ;)