Reps, or repetitions, are believed to be the action of one complete strength training exercise, such as a biceps curl. The number of reps you do in a succession between rest periods is referred to as a set. You can target and reach your fitness goals with more control if you use reps and sets to direct your strength training.
Now, how many reps do you need to create muscle? Particularly for slim
males who desire to bulk up...
I'll tell you about a bodybuilder who teaches how to gain muscles in
the video below. Jason Ferruggia contributed to this story. The Skinny Guy
Transformation King
The story of a bodybuilder
begins here. Read on to find out how he grew his muscles...
I've got some terrible news for you if you're like me and have always
struggled to acquire muscle and weight.
You'll never build any true size or strength if you keep training like
this.
If you keep listening to your favorite ripped dude or pumped-up
"Instagram influencer," you'll always be tiny and feeble.
This is due to the fact that you are a slow gainer.
Someone who is a hardgainer is
someone who:
>>> Is slender or skinny-fat by nature.
>>> Has flimsy joints and is prone to injury.
>>> Has a weakened immune system and is frequently
unwell.
>>> Is a high-anxiety, high-stress personality type.
>>> Lacks self-assurance and is quiet and
introverted.
>>> Cortisol levels are naturally high (the stress
hormone).
>>> Has a limited work capacity and finds it difficult to recuperate from workouts.
>>> It will always be difficult for us to grow muscle if we keep making the same mistakes.
So, why are you still skinny and
unable to build muscle?
Here are five reasons…
Reason #1: You’re Ignoring the
Law of Progressive Overload
You must strengthen yourself in order to gain muscle.
That is the most important principle.
Using the same weights for the same amount of reps has no effect on
your body's ability to adapt.
You're just spinning your wheels and wasting your time if you don't add
extra weight or reps to the mix.
The men who acquire the greatest muscle do it by increasing their
strength in the RIGHT rep ranges.
You'll never build any substantial muscle if your program doesn't allow
for consistent strength improvements on a regular basis.
Reason #2: You’re Not Training
With Optimal Frequency
You'll grow faster if you can workout a muscle more regularly (while
still healing and gaining stronger).
You should train each muscle once a week in most bodybuilding programs.
That is insufficient. Gains will be slow, if they occur at all.
Most "hardgainer" programs and "functional fitness"
workouts, on the other hand, over-train each muscle group.
As a result, you end up with more muscle injury and joint stress than
you can handle. As a result, you end up hurt.
Reason #3: You’re Doing Too Many
Sets & Reps
Forget about emulating your favorite pro bodybuilder or Crossfit
competitor's exercises.
The overall weekly workout volume they utilize is lethal for a
steroid-free, slender guy looking to bulk up.
There's no necessity to perform many sets and workouts for each body
area.
The idea is to get in the gym and work hard for 30-40 minutes with as
few sets as possible.
You must accomplish somewhat more than you did the previous time
(either higher weight or more reps), encourage muscular growth, then exit.
Reason #4: You’re Using the
Wrong Exercises
For slender males, the standard advise is to do nothing but bench
press, squat, and deadlift.
That is terrible advice that almost always results in frustration and
damage.
Trying popular things like Olympic lifting and countless circuits of
high rep box jumps, burpees, and kipping chin ups is just as awful.
For hardgainers aiming to gain muscle, all of those activities are a
waste of time.
To optimize results while decreasing the strain and injury risk imposed
on your body, you'll require joint-friendly compound exercises performed in a
highly exact manner.
Reason #5: You Don’t Have a
Proven Plan
Most folks who are having trouble gaining weight simply go to the gym
and wing it.
Every time, they do something different and make it up on the spot.
That's a proven way to get nowhere fast.
You must have a strategy in order to make progress.
Ideally, one that has been put to the test by thousands of other males
just like you... and has a proven track record of success.
You must stick to the regimen and keep track of everything you do each
week.
Then you go back the next week and beat your previous performance.
That's how you keep your muscle-building progress simple and
consistent.
Hardgainers do not respond to what works for everyone else.
Unfortunately, the manner you're now training is robbing your body of
90% of the muscular gains you should be getting.
However, it is not your fault.
You've been deceived. Supplement corporations, bodybuilder magazines,
and inept personal trainers are all to blame.
They want you to be slim so you'll continue to buy their meaningless
wares.
I've been in your shoes before, so I understand how you feel. That's
why I'd like to assist you in putting an end to your frustration and finally
starting to build some actual muscle.
I've invented a strategy that packs muscle on even the skinniest, most
genetically afflicted hardgainers around after years of laborious research and
trial.
I've utilized this approach to create lightning fast results with over
52,000 thousand skinny hardgainers just like you over the previous 25 years...
Who Am I and Why Should You
Listen to Me?
Jason Ferruggia is my name. And I've had more success training slim
guys than anyone else on the planet.
You may have read my monthly "Hardgainer" column in Men's
Fitness, or seen me in publications like Muscle & Fitness, Men's Health, or
Maximum Fitness, or heard me on radio stations like CBS and ESPN, or seen me on
television stations like ABC and Fox.
In Men's Fitness, I write a monthly Hardgainer column.
Furthermore, I am a previously slim hardgainer.
I used to be the frailest, skinniest punk in the neighborhood, and
gaining weight was impossible for me.
When I first started training, I listened to bodybuilders' advice and
went to the gym for four days straight, attempting every program and substance
under the sun.
But I didn't get anywhere.
After realizing that I couldn't find answers in muscle magazines or
from bodybuilders, I decided to take matters into my own hands. I began
spending countless hours reading piles of papers and more than 300 books on the
subject of muscle building...
I Finally Found the REAL TRUTH About What Skinny Guys Need to Do to
Gain Weight and Muscle...
And in the process, I beat the world's worst muscle-building genetics
and went from 147 pounds to a rock-solid 204 pounds without using any drugs!
I've designed a fail-proof approach that will assist hardgainers gain
muscle as quickly as humanly can after 25+ years of intense research and
in-the-trenches tests...
>>> Without steroids….
>>> Without expensive supplements…
>>> Without spending more than 3 hours a week in the
gym.
GET FULL STORY WITH PICTURES AND TESTIMONIALS HERE
NB. : The products or services mentioned above are
from various founders’ and specialists’ web pages. Some have mentioned their
names, and I've supplied links to their official websites so that you, my
readers, can learn more about them. All of the articles on this website are
quotations (or are derived from the websites of the founders and/or experts),
and I have chosen the most relevant information to share with my readers. If
you have any issues with the seller (meaning the experts and or founder),
please consider contacting them via their webpages for further consultation…