The Muscle Growth Recipe

14 years has already passed!

Wooow I’ve been hitting the weight training room for almost half my age!
and the happy news is: I still love It.

Why I still Love Weight Training?
Simply, because I am still improving and getting better.

How am I still improving?
Because I discovered The Muscle Growth Recipe.

How can your Muscles get Bigger?

It’s easy! Find something you need both hands to lift.
Lift it, and keep lifting it until your muscles can’t do another repetition.
Set it down. Rest. Repeat Twice.

Sounds stupid? Sure! But if you do this stupid workout three times a week for a period of time, the muscles used will get bigger.

The study at McMaster University in Ontario

The workout above was the conclusion to Stuart Phillips at McMaster University in Ontario.
They had untrained lifters workout for ten weeks divided in two categories:

1. Lifters using a Light Weight (30% of their one-repetition maximum – 1RM) for three sets
2. Lifters using a Heavy Weight (80% of their 1RM) for either one or three sets.

To make sure the results weren’t skewed by high or low responders, they used just one exercise – The Leg Extensions – and had their subjects use a different system for each leg.

In both systems, the lifters had to train till failure.

The surprise of almost everyone who studies these things:
The weight didn’t make any difference. Volume mattered!

The legs that did three sets gained more than twice as much muscle size as the ones that did a single set. But heavy and light weights offered the same benefits, more or less.
(Those using heavy weights saw more growth in type II fibers, while type I fibers grew more with lighter weights. But overall hypertrophy was statistically similar).

You can build muscle with light weights, heavy weight, and everything in between, as long as you create Mechanical Tension, Muscles Damage and Metabolic Stress.

My Muscle Growth Advice for your Next Program

My personal advice is to alternate heavy weights/low reps with light weights/high reps (not more than 20 reps with real challenging weights) in your workouts.

You may not really like it, but knowing they have a purpose of targeting different muscle fibers and adding more pumps should give you the incentive to take them seriously.

This is our Secret Recipe at “Healthy Lifestyle” Gym

The Program Designers create a customized workout based on your Goals & Fitness Level.
The Coaches make sure you always train your muscle till Maximal Exhaustion.
Whenever you hit a plateau after a certain number of sessions, the Program Designers automatically prepare for you a more challenging program.
Voila! This is how we make sure that you keep progressing while enjoying your workouts.