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In this article I am going to explain why most people find it hard to gain muscular weight!
They are being misguided by the experts! The experts say "follow my routine", "do this and then do that" but they all fail to tell you one truth.
And if you know this truth, your body will change and you won’t need another weight gain program!
The one important factor when it comes to building muscle is intensity! Not the number of sets, not the number of reps or how heavy you train- it is quite simply the right intensity level!
What is intensity?
Intensity is defined as generating the most amount of stress on a body part or muscle in the shortest period of time. Before we get carried away and perform endless sets of forced repetitions and negatives you should understand that the right amount of intensity is required for the hard gainer to achieve results. The words “right amount” should be studied because it determines the difference between exceptional results and “ok” results. The right amount means performing the minimal amount of exercise needed to achieve muscular stimulation. More intensity is not better, the right amount is.
More intensity up and above what is needed delays the recovery process and subsequently muscle mass and strength gains. Intensity has everything to do with the amount of weight lifted in good form. It refers to the degree of difficulty that one experiences during an exercise, for that very reason intensity is usually correlated with heavy weights and high repetitions.
What is needed for muscle stimulation to occur is to give the body a level of stress that it is not accustomed to and nothing more. This right amount is always 100 percent level of effort (i.e. taking a set to full positive muscular failure). For instance, if you performed 10 full repetitions to muscular failure with 100 pounds that is 100 percent level of effort and provided that you did use strict form and you did reach positive failure, you would have stimulated muscle growth. For the next workout, you have to increase the weight or repetitions and train to 100 percent level of effort in order to consistently add muscle mass. You would not have to add forced repetitions and negatives because that would be far beyond what you need to generate the required results without training.
This is a delicate situation for the hard gainer or natural bodybuilder. The hard gainer finds it extremely difficult to recover and make progress from a traditional three sets an exercise routine. He or she finds it hard to recuperate form these simple sets of say biceps curls taken to positive failure
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If a simple three set routine is too demanding for the hard gainer’s recovery system, there is very little chance that the hard gainer can recover from a set taken to both positive and negative failure.
The problem is not that they haven’t stimulated muscle with those sets, it is just that it will take a very long time to recover from such an abusive exercise regimen –sometimes it can take upwards of 6 months or more. However, this does not mean that the hard gainer can’t use these principles. It just means that they have to be prudent and cautious with their use
So look at your training and increase the intensity!
Combine that with a decrease in the number of sets and frequency of training and you will se immediate results!
Rob Maraby is the author of over 20 books on fitness! His latest book shows you how easy it is to get tight sexy buns. Get his butt secrets book by clicking the link =>www.overweight-weight-loss-diet-secrets.com/butt-secrets.html Also the fast abs program is now on DVD, so get your copy at =>www.mindnmuscle.com/abs/six-pack-abs-dvd.htm
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