Building mass is something that millions of men attempt each year but very few achieve.

The majority aren’t getting their bodies to react in the correct way, hence why they train relentlessly and seem to appear no different months down the line.

 

Understanding Muscle Growth

In order to get your muscles to grow you need to give them a reason to grow. Strength is probabaly the best way to do this, it acts like forced adaption.

Many experts will tell you that in order to grow you need to become stronger, this is because there’s a direct correlation. Increased strength in your personal body will equal increased muscle size.

 

Routine

The majority of men will perform 6-8 reps when trying to increase muscle growth, however it’s the strength that needs to be addressed first.

As we discussed, the stronger you become the larger your muscles become as a result. Therefore lifting in the 6-8 range will equate to slow progress because you’re not increasing the amount you’re lifting too often.

If you want truly rapid results, then focus on strength. Try 10 sets of 3 reps. This means that you will be lifting around 85% of your 1 rep max 3 times. You’ll need around a 3-4 minute rest between each set.

By doing this you seriously shock your body and build strength. 1 rep max lifts are too one dimensional, but 3 reps is closer to the muscle building numbers of 6-8 therefore the two can work together.

After around 3 weeks of focusing on nothing but strength building, you should then move onto adding the 6-8 reps range into your routine.

Now you’ll perform the 10 sets of 3 reps first and the 6 sets of 6-8 reps afterwards. What you’ll find is that you can lift far more in the 6-8 rep range than ever before. This leads to increased muscle growth at a rapid rate because you’re now dealing with heavier weights.

The man doing 6 reps of 200 pounds will grow bigger than the man doing 6 reps of 100 pounds, that’s just basic logic. The trick with the above routine is that it gets you to the higher weights far quicker.

You also don’t exclude the 3 reps from your routine because the aim is to keep getting stronger. The reason it takes 3 weeks to add the two together is because your entire focus should be on getting to a higher weight as quickly as possible.

Once you’re there, the 6 reps on this higher weight will equate to rapid muscle growth in an aesthetic sense.

It’s not necessarily the strength itself that makes your muscles grow, it’s the fact that with this extra strength you can do a lot more in the way of form, control and how much you lift.

If you’re lifting 150 pounds for 6 reps, then you start the 3 rep max routine for 3 weeks and increase your strength enormously. Then next time you lift in the 6-8 rep range 100 pounds will feel effortless and 220 may be more suited to you. 6 reps at 220 is certainly going to accelerate your growth far quicker than a steady climb from 100 pounds.

The great thing about bouncing between 3 reps and the 6-8 range, is that both are very similar. They both require large amounts of strength and power, yet need little in the way of endurance. This is why the 6-8 range feels effortless after some great 3 rep strength training.

Picture the 3 reps as the floors of a building. With each floor increase, the rest of the building can fill out.

Building mass is something that millions of men attempt each year but very few achieve.

The majority aren't getting their bodies to react in the correct way, hence why they train relentlessly and seem to appear no different months down the line.

 

Understanding Muscle Growth

In order to get your muscles to grow you need to give them a reason to grow. Strength is probabaly the best way to do this, it acts like forced adaption.

Many experts will tell you that in order to grow you need to become stronger, this is because there's a direct correlation. Increased strength in your personal body will equal increased muscle size.

 

Routine

The majority of men will perform 6-8 reps when trying to increase muscle growth, however it's the strength that needs to be addressed first.

As we discussed, the stronger you become the larger your muscles become as a result. Therefore lifting in the 6-8 range will equate to slow progress because you're not increasing the amount you're lifting too often.

If you want truly rapid results, then focus on strength. Try 10 sets of 3 reps. This means that you will be lifting around 85% of your 1 rep max 3 times. You'll need around a 3-4 minute rest between each set.

By doing this you seriously shock your body and build strength. 1 rep max lifts are too one dimensional, but 3 reps is closer to the muscle building numbers of 6-8 therefore the two can work together.

After around 3 weeks of focusing on nothing but strength building, you should then move onto adding the 6-8 reps range into your routine.

Now you'll perform the 10 sets of 3 reps first and the 6 sets of 6-8 reps afterwards. What you'll find is that you can lift far more in the 6-8 rep range than ever before. This leads to increased muscle growth at a rapid rate because you're now dealing with heavier weights.

The man doing 6 reps of 200 pounds will grow bigger than the man doing 6 reps of 100 pounds, that's just basic logic. The trick with the above routine is that it gets you to the higher weights far quicker.

You also don't exclude the 3 reps from your routine because the aim is to keep getting stronger. The reason it takes 3 weeks to add the two together is because your entire focus should be on getting to a higher weight as quickly as possible.

Once you're there, the 6 reps on this higher weight will equate to rapid muscle growth in an aesthetic sense.

It's not necessarily the strength itself that makes your muscles grow, it's the fact that with this extra strength you can do a lot more in the way of form, control and how much you lift.

If you're lifting 150 pounds for 6 reps, then you start the 3 rep max routine for 3 weeks and increase your strength enormously. Then next time you lift in the 6-8 rep range 100 pounds will feel effortless and 220 may be more suited to you. 6 reps at 220 is certainly going to accelerate your growth far quicker than a steady climb from 100 pounds.

The great thing about bouncing between 3 reps and the 6-8 range, is that both are very similar. They both require large amounts of strength and power, yet need little in the way of endurance. This is why the 6-8 range feels effortless after some great 3 rep strength training.

Picture the 3 reps as the floors of a building. With each floor increase, the rest of the building can fill out.