You might need more muscle across your entire body, or maybe you just want those biceps, pecs or deltoids to start growing.
The training program you’ve been following isn’t adding muscle where you want it most. Some muscle groups might be getting bigger, but it’s just making your lagging body parts look even more out of proportion.
As a professional trainer, it’s my job to fix that problem. You see, two types of clients hire me. They either fall within the "nothing worked" or "no time" category.
These clients have tried all the usual approaches to building muscle from newsstand muscle magazines, books and Internet training articles. They train each muscle group a few times per week with 3-5 sets of 8-12 reps.
They might have mixed things up by doing more reps, sets or different exercises but nothing triggered new growth.
Professional athletes often fall into this category. By the time they get around to calling me I’m left with only 6-8 weeks before their season starts. When it’s not a professional athlete, other clients expect to see results within weeks or they’ll hit the road.
These challenges required me to create a muscle growth program that was not only unique, but also produced fast results. And it had to be convenient enough to fit into any busy schedule.
Have you ever noticed that speed skaters have bigger quadriceps than most of the strongest squatters you know? Cyclists, too. Or that boxers have large deltoids, swimmers have massive lats, and 100-meter sprinters develop glutes that most people would commit a felony to have?
Rest assured, the athletes didn’t have those proportionally large muscles before they chose their sport. The sport made those muscles big.
Those muscles grew proportionally large through a high volume of work from the sport. So I knew the solution to stubborn muscle growth was to increase the volume of work that muscle had to do.
But how would I turn up the volume without making my client quit his job to become a professional speed skater?
Your lagging muscles need more volume. But adding a bunch of extra sets or reps to your workout won’t do the trick. We all know that doing 100 sets of curls in one day won’t add an inch to your biceps. If it were true, every guy would’ve found time to do it.
That’s why I had to consider the other common element among those athletes that got targeted muscle growth: they train those muscles with a higher frequency than what you’re currently doing.
Research shows that if you spread the same number of sets over three workouts instead of one you’ll get better results.
But I’ve found that you need four or more brief workouts per week to get the best results. I call this High Frequency Training (HFT) and it’s the fastest way I’ve found to produce growth in any muscle, regardless of how stubborn that muscle group is.
Now, here’s a crucial point that I’ve realized through experience: each stubborn muscle group requires a unique strategy to make it grow.
What works for adding muscle to your chest won’t work for the biceps. And what works for the calves won’t work for the quadriceps. Some muscles require more reps per set, other muscles will shrink with high-rep training.
And if your goal is to add muscle across your entire body, the training guidelines must be… Read more…