Written by Mathews McGarry in Health & Fitness on the 13th July 2016

Gym culture and the physical trials and tribulations of everyday exercise put many people off, but considering the rewards that can be obtained, this is truly a shame. Moreover, numerous individuals would like nothing better than to turn some heads with mean muscles and a sculpted body, while others crave to become fit as a fiddle and safeguard their health. The only problem is translating these visions into solid fitness habits, and investing the time and effort into taking your muscle size to the next level.

Push harder  

Our bodies have a beautiful way of becoming more efficient, but they need a push in order to get the ball rolling. We must put mechanical work to good use, and visit the gym more often that our favorite cafe. Do not assume that you must only lift heavy weights and swallow a ton of protein bars. While these things can help, they are far from the only methods to pull formidable muscles off. The truth is that cardio and conditioning are excellent practices for staying in good shape, or as some refer to it, to achieve general physical preparedness.

These smart programs supply you with energy, induce fat loss, contribute to muscle growth, and empower you to take on higher-intensity workout. Namely, intense physical activity gives birth to profound changes in the organism, and they are felt in the mental department as well. When you ask more of your body, psychological adjustments and neurological adaptations take place. Hence, the type of exercise you perform shapes not only your body, but also its connections with the mind. 

Moving parts 

This also means that after some time, the more you do something, the less effective it becomes. You have to raise the bar if you want to move forward and make the most of your good condition. Once you are able to do more work during sessions, you will witness dividends being paid in the form of strength and muscle hypertrophy. Those who struggle to figure out how much they should do, or for how long to rest, should take into account the tonnage used during workouts and the tension it produces.

Apart from that, what impacts muscle growth are the volume and frequency of the exercise. For maximum results, you need to harness the power of muscle hypertrophy and unlock it with the highest degree of stimulation. In other words, muscle growth requires people to complete all-out sets, stick to high rep ranges, apply a significant amount of volume, and carry out the exercise frequently enough. Fizzle in any of these areas impedes your entire progress and your ability to accomplish set goals. 

Prioritising for success 

As we have mentioned earlier, progressive overload has a great influence on strength and muscle mass, but once you reach a certain stage, you have to come to terms with diminishing returns. Likewise, you have to make a decision of whether to pursue growth or strength — the notion of maximizing both is misguided. Since we are aiming at growth, boosted frequency is your top priority, not the number of pounds on the bar or the volume of the exercise. The formula for success is thus simple: train hard, and do it often.

Explosive, technically sound reps always do the trick, and as long as you experience hypertrophy, the exact weight is of secondary importance. This is due to the fact that your muscle fibers are recruited full-on anyway, and protein synthesis works its magic. Therefore, try to select exercises and volumes that make you feel like your muscles are reaching their limit. Still, do not go overboard — when people are tired and pushed to the limit, they become sloppy in execution and put themselves at an unnecessary risk of injury.

Once you define the outline of the program, fit the sessions into your schedule, and bear in mind that you need plenty of sleep and a nutrient-rich diet to recharge your batteries. Appropriate clothing for your routines is another major factor, as there is no need to impair your focus and concentration. The fine gym clothing we have access to today ensures peak performance and freedom of movement, letting your skin breathe. The appealing design will also enable you to look cool while pumping iron. At last, strive to embrace a holistic view of training, and summon the mighty synergy of various lifestyle decisions.

Time to step up  

Whether you want to get jacked or live healthier, the world of fitness has opulent benefits to offer. Throwing in the towel is not an option: overcome growing pains, endure the hardships and attain a look resonating with strength and might. Know that reaching muscle failure is the main trigger of growth, so you will have to step out of your comfort zone and forge an iron will. Ultimately, workouts serve as an initiator of remarkable shifts in life, bringing forth various health and mental blessings.

Top tips on building muscle fast and training to gain muscle. We provide the Essential Components of Muscle Growth for men.