How to Build Muscle [Mass]
Building muscle mass is dependent upon the concept of tempo.
Tempo can be though of as the amount of time in which the muscle must sustain a contraction. It may be either a concentric, isometric or eccentric contraction.
Also known as time under tension, the longer the muscle contracts under certain conditions, the more growth potential there is.
Below are three tips that can be implemented right away to trigger muscular hypertrophy.
Tip #1 – MOVE SLOWLY
Most people make the mistake of moving too heavy of a weight too quickly. There is no way you will grow if you continuously perform careless movements. If you want to grow, move slow and use extremely controlled movements. Each portion of the rep (lifting, pausing, lowering) should last between 2-4 seconds to stimulate growth.
Tip #2 – PERFORM SUPERSETS and TRISETS
The superset has been used by bodybuilders for decades. Why? Because they exhaust the muscle to elicit muscular hypertrophy. We’ll take the bench press and push up for example. Instead of performing two separate sets. Perform 10 reps on the bench press, then immediately following that set – perform push ups until muscular failure (while adhering to strict form).
Tip #3 – USE A HIGH VOLUME PROTOCOL
You can’t expect to grow by performing 3 sets of 10 on the barbell bench press. It just won’t happen. As a guide, perform exercises for the chest until you have reached a total number of between 8-12 sets. As far as reps go, perform between 8-12 reps also. You can remember this by calling it the ‘8-12’ rule.