If you really want to know how to build muscle mass, you must lift heavy weights for lower reps. Your results are counting on it, particularly if you are a hardgainer. In addition to dense muscles, pumping heavy iron correctly will also establish a cornerstone of strength, adding to the hardness of your bones, tendon and ligament strength, and explosive muscular power.
Now that you understand that, it is essential to realize that there are two forms of hypertrophy training. That is to say two different ways to cause your muscles to get bigger: Sarcoplasmic Hypertrophy and Myofibrillar Hypertrophy.
Sarcoplasmic Hypertrophy is used all the time by body builders and is the result of lifting moderately heavy weights in the higher rep ranges. Eight to twelve (8-12) repetitions, generally. Sarcoplasmic Hypertrophy involves the increase of sarcoplasm, which is a fluid like substance within the cell. This form of development causes the muscle to appear larger. While, this higher volume training does little for maximal strength, it does assist with ATP (energy) production and strength endurance. Many consider this non-functional muscle growth, but sarcoplasmic hypertrophy still has a place when seeking to increase the size and appearance of a muscle.
Firm, solid muscles (also known as Muscle Density) are the consequences of using the second type of muscle growth- Myofibrillar Hypertrophy. This density comes solely from lifting heavy weights in the lower rep ranges. Commonly one to five (1-5) reps. Myofibrillar Hypertrophy is well known amongst the powerlifting community and also the individuals that are lifting eighty to ninety percent of their 1 rep max. This type of growth brings on gains in maximum strength, explosiveness, as well as, causing growth size in the muscle. It builds fully functional muscle by raisingthe number of myosin/actin filaments (sarcomeres) within the cell.
To experience the best of both these worlds you should focus on building a foundation of strength by bring your attention tomyofibrillar development and gettingstronger in the squat, deadlift, bench press, rows, overhead press and pull-ups. You will want to work the middle ground by working in the 5-8 reps range. Then sporadically throw in some singles, doubles and triples from time to time as you develop and become better at performing those exercises.
Compound, multi-joint exercises like these can be highly technical lifts. Squats and deadlifts in particular, but all require some experience and skill to perform. Before you jump in and start lifting heavy, I would advise starting off slow until you learn the right form and then gradually begin to increase the amount of reps or weights. I cannot emphasize this enough. If you do not have a deep respect for the iron it will destroy you. Got it?
You can then use the higher rep ranges for assistance exercises like lunges, step-ups, split-squats, push-ups, dumbbell presses, chin-ups, dips, ab wheel, hanging knee raises, glute bridges, curls etc. Doing this will help build mass in the muscles, thus improving your appearance and sarcoplasmic growth.
Working with a variety of different rep ranges, you can benefit from the growth of both sarcoplasmic and myofibrillar hypertrophy. But you want to make sure that you save the heavy lifting exercises as the main core of your training program so you can be sure your growth is function muscles.
Two to three (2-3) heavy work sets should be more than enough. However, when doing an exercise like squats, deadlifts, bench press or any other MAIN exercise, make sure to do several warm-up sets. Especially when you are aiming to lift that real heavy weight and working in the 5-8 rep range.
For example let us say you are going to go up to a 5 rep max in squats with 315lbs. You will want to do anywhere from 5 to 10 escalating warm-up sets. The number of warm-up sets to include will depend on the amount of weight you are going to be lifting. The heavier you keep raising the weight, the more you keep throwing in additional warm up sets.
Use what follows bellow as a guide, but adjust the total amount of sets and weight increments in regards to your own personal strength level:
Set 1: the bar for 10 reps
Set 2: 95lbs for 5 reps
Set 3: 135lbs for 5 reps
Set 4: 185lbs for 5 reps
Set 5: 225lbs for 3 reps
Set 6: 255lbs for 2 reps
Set 7: 275lbs for 1 rep
Set 8: 295lbs for 1 rep
Set 9: 315lbs for 5 reps <=== WORK Set #1.
Set 10: 315lbs for 5 reps <=== WORK Set #2
Set 11: 275lbs for 10 reps <=== WORK Set #3 (Back off set)
This may seem tedious but by doing this it will build up your nervous system and completely warm up your muscles for the heavy lifting you are about to embark on, while at the same time reducing the possibility of becoming injured. If you jump straight to heavy weight without adequately warming up your muscles, you may seriously injure yourself. This will put you out of the game so never take the chance.
Let’s say, now you were going to perform another lower body exercise after that one. Then you do not have to worry about all the warm up sets because you fully warmed up from the squats you just performed. Just go into the next exercise after your rest period. If you are doing an upper body exercise you may want to do a few warm-up sets before increasing the weight.
TO SUM THINGS UP:
If you would like to build maximal strength and size you should focus on lifting heavy weights bellow the eight rep range to create Myofibrillar Hypertrophy and increase your muscle density. Compound multi-joint exercises should be the center point of your training program. To round out and improve your muscles size and visual aspects you should also incorporate higher volume training from time to time. By using the 8-12 rep range on your assistance and isolation exercises you will cause Sarcoplasmic Hypertrophy inside the muscle. This allows you to achieve both types of hypertrophy and reap the best of both.
Hope you have a great week!
Brandon Cook
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About the Author:
Brandon Cook is creator of The Awakened Warrior Blog, and co-creator of HardgainerMuscleBuilding.com, a website specifically designed to teach the hardgainer the laws and scientific principles for building a classic, muscular and functional physique.
HardgainerMuscleBuilding.com offers many resources to help you accomplish your goals. We have a free email class, hundreds of free informative articles, videos and the Awakened Warrior Blog.
Please visit us at http://hardgainermusclebuilding.com
