How to increase muscle size?

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Answered by: Dylan, An Expert in the Successful Weight Training Category
There is an ongoing debate between weightlifters about the best ways to increase muscle size. There is a debate about the number of repetitions one should perform, the number of sets one should complete, and even the amount of rest between each set. Even the overall amount of time a workout should last is a common discussion between weightlifters today. The answer to growing your muscles larger is simple. It all comes down to a successful weight training program.



So what is a successful weight training program? It goes from doing the right workouts, the right amount of sets, the right amount of reps, and the right amount of rest. We'll start with sets and reps. So what is a set and a rep? A set is the number of cycles of reps that you complete and a rep is the amount of times that you perform a certain exercise. It has been proven over and over again through many different scientific studies that the best way to increase muscle size is with reps of 8-12. If you can perform more than 12 reps then the weight is too light. If you cannot perform at least 8 reps then the weight is too heavy. You also want to be able to complete 3-6 sets for optimal muscle growth. Within these 3-6 sets you will need at least 1 compound lift. It should also be the first workout performed after a proper warm up. A compound lift is a lift that stresses 2 or more body parts. The amount of time you should rest in between your sets is 1 to 2 minutes for optimal muscle growth. 1 to 2 minutes with allow your body to rest and recover and be ready for the next set.

Resting your muscles is just as important as the workouts or even more important. You only break your muscles down during a workout. They are repairing and growing during your rest periods. So your rest periods are very important. Many people perform very intense workouts 7 days a week and can't figure out why they are not getting bigger and stronger. The reason is simple, they are overworking their muscles. Most people do not realize how much rest your body needs to fully recover from a hard day at the gym. It is very important to make sure you rest the worked muscle at least 2-4 hours immediately after your workout. This will help with future soreness and will help prevent future injury. Along with resting in between sets and resting immediately after your workout, there is also the most important rest period. The most important rest period is the amount of rest time between workouts containing the same muscles. Each muscle needs 48-72 hours to recover between workouts. This is why many people do not see the results in muscle size they wish to have. It is common for many weightlifters to believe more is better and that is far from the truth. When doing these workouts, the amount of overall time your workouts last should be between 45 minutes to an hour long for optimal muscle growth.



So for optimal muscle growth you must have a successful weight training program. You need to give your muscles the amount of recovery they need. Perform 3-6 sets of 8-12 reps, make sure you are performing at least one compound lift, and keep your workout sessions in between 45 minutes to an hour long. If you follow all these rules you will have no problem meeting your goals for muscle growth.

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