How to REALLY Build Muscle-Forget 3 Sets of 10 Reps

Posted on Oct 13 2014 - 3:16am by Susan Bewley

This guest article was authored by Sergeant Michael Volkin.  No compensation was received for this post and is purely for the benefit of Budget Earth’s readers. 

 

If you have ever stepped into a gym, most like you’ve used the old school method of 3 sets with 10 reps to try and build muscle. Then, 90% of you won’t return after a month because you don’t see any gains. Of course not! Think about what you’re doing. In order for a muscle to increase in size you have to first break it down. You’re not going to accomplish that will 3 measly sets of a weight you can lift 10 times.

If you really want to build muscle, try the method fitness coach Chad Waterbury advocates in his book Huge in a Hurry. At first I was skeptical to try this method I am about to describe, but now I am a true believer.

If you want to accelerate your muscle growth, try this method. First pick an exercise you want to do, then find a weight that you can lift 6 times. This step is often the cause of mistakes. Most bodybuilders at this point will pick a weight they can lift 10 times and use this as the weight they can lift 6 times. I want you to truly pick a weight that you can lift only 6 times, and you should be struggling on that sixth rep. Once you have determined that weight, your first set is to lift it 6 times. Rest for 30 seconds and then repeat with that same weight for your second set. Don’t worry; you probably won’t lift that weight 6 times your second set, in fact, if you do, you didn’t choose a heavy enough weight. Continue to bang out sets with that same weight until you reach a total of 30 reps.

You should do only one exercise per muscle group and don’t overtrain. This doesn’t have to be your whole workout, but after you complete 30 reps, try not to do any more exercises with that muscle group for a few days .

 

This article was authored by Sergeant Michael Volkin, inventor of Strength Stack 52 fitness cards. Now available in Australia.

About 

Susan Bewley is a professional writer who has been writing content online & in print format for over 10 years. As well, she is an alumni of the University of Louisville with a Masters Degree in Special Education. When not working as an online business consultant or ghost writing, she can be found writing on Budget Earth, on her own novel, or working with various entities in the pet industry.

6 Comments so far. Feel free to join this conversation.

  1. lisa October 13, 2014 at 12:27 pm - Reply

    I don’t need to lose any weight. I do want to firm up though. I’ve shied away from using weights because I don’t want to bulk up. I was just doing it wrong.

  2. Angela A Simmons October 13, 2014 at 1:28 pm - Reply

    I have really been working hard to lose weight i have been running for 30 min every day and im now ready to start toning up my muscles. Thanks for the advice

  3. Lorna Patrick October 15, 2014 at 12:50 am - Reply

    I have been walking on my treadmill everyday and need to incorporate other exercise as well. Thank you for this post!!

  4. Barrie October 29, 2014 at 7:52 pm - Reply

    I love this and it’s something I’ll try. I have items for building muscle but I want to see more defined muscle!

  5. M.Clark November 8, 2014 at 12:07 am - Reply

    This makes total sense, I’ll give it a try. Thank you for sharing this post.

  6. Linda Manns Linneman June 28, 2015 at 8:03 pm - Reply

    This is something I will give a try. Thank you so much for this great article filled with so much info

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