How to Train for Muscle Gain

June 19, 2011 by  
Filed under Muscle Building Tips

Are you training correctly to ensure that muscle gain (hypertrophy) will result?

Muscles grow only if you force them it to grow. If muscle is taken out  of your comfort zone and forced to respond, — it will not grow (Hypertrophy).
So you must set up your resistance training routine to ensure that you’re increasingly overloading your muscles. It is the only way muscle gain will take
place. Overload builds muscle. The more resistance you tell your muscles to elevate, the more work your muscles must do. One way it handles the additional work is by growing more muscle tissue. During your recovery and rest stages, your muscles respond to the challenge by growing and increase the mass. This happens so that can handle the challenges that it must face. If you take those challenges away (stop lifting weights) and the muscle will return back to its previous state.

So, if you keep lifting the same weight over time, muscle gain does not happen, it has no reason to. Your muscles can already handle the weight you’re placing upon it, so there is no requirement for added muscle. However, if you keep kicking up the amount of weight you attempt to lift over time, this increase will force your muscles to reply and grow. Of course, you have to supply your muscles with the required nutrients like protein and water for muscle gain to materialize. But, if you train heavy and intensely and also eat a well-balanced, high-protein diet, then gaining muscle will happen as a result.
Keep muscle building simple. Increased muscle mass comes from lifting increased weight over time, overloading the muscles. Then it’s up to proper nutrition and recovery so that the muscle can recover and grow. For more information on gaining muscle mass visit


If you constantly subject your body to increasingly more resistance, your body will have no choice but to respond and grow larger, bear up to the stress you are putting it under. It in fact is that simple.


Problem is, many programs out there are so perplexing and complex, you need to be a rocket scientist to understand them. It doesn’t need to be this complicated. So let’s break muscle building down to its most simple level, which is to exercise for strength. How do we exercise for strength? To explain this to you, I want to give you a simple, overview of our energy timeline. When we do exercises, we have 3 distinct types of energy systems. The first system, which is really the first 0-15 seconds of an explosive movement, is the phosphate region. In this energy period, there is very little lactic acid built up. Training in the phosphate system is most beneficial for strength and fast twitch muscle fibers. A typical exercise would be the 100 m dash. The second system, which ranges from twenty seconds to about 2 minutes, is known as the lactate region. This is clearly where you build up a lot of lactic acid. This results
in that burning sensation in your muscles. Training in this range is great for endurance, improving your lactate tolerance, and improving your anaerobic threshold. The lactate region has very low muscular activation and draws more slow twitch muscle fibers. A good example would be a 200-400 meter sprint. For a customized workout plan that is customized just for you and will help you reach your fitness goals, visit

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