Training harder and aiming for more muscle growth doesn’t necessarily mean you need to spend more time at the gym, however. In fact, it’s possible to train harder in far less time and get bigger muscles even quicker. Here are 4 weight lifting tips that will let you do just that.

Weight Lifting for Muscle Growth Tip #1: Keep Going Outside Your Comfort Zone

It’s very important for you to achieve maximum muscle fiber recruitment in every rep. Aim for a 10 Repetition Maximum (RM) or a weight so heavy that you can lift it for 10 reps {tops|max|only} without losing proper technique.

Weight lifting beyond 10 reps will train your slow-twitch muscle fibers more than the fast-twitch ones. You really want to train the fast-twitch muscle fibers as they have the biggest opportunity for muscle growth.

Don’t take this as license to be stupid though by lifting extremely heavy weights like many guys in the gym. If you can’t finish the entire set without jerking or using momentum, then you’re lifting a weight that’s far too heavy for you!

Weight Lifting for Muscle Growth Tip #2. High Intensity is Key

Lift really heavy weights and train with an intensity so high that you couldn’t go beyond 3-5 sets per muscle group.

You can normally do your first sets with less effort, but when it comes to your last set you must really aim to give it your 100%.

It’s really the last set where the magic happens. The first sets are just a means to an end. When you’re doing your last set, here’s one trick you must do to keep pushing yourself to your limits: try to do even more reps than what you did on the last set and/or add on a bit more weight to your final set. Do this consistently and you’ll soon see what I mean by “magic”.

Weight Lifting for Muscle Growth Tip #3. Always Work Towards Increasing Your Capacity

Work capacity means the total amount of weight, set, reps and duration of rest you get per gym session you do.

Another good way to get bigger muscles much quicker while spending less time in the gym is to keep increasing your work capacity. Increasing your work capacity consistently will lead to more muscle growth.

So try this next time you workout. Remember to never sacrifice quality over quantity! You must increase your work capacity but never ever lose your technique!

Weight Lifting for Muscle Growth Tip #4. Progressive Overload is Key

Here’s another pretty nifty trick: write down your work capacity and track it. Take your workout program and a pen with you at the gym and jot down your reps, sets, weights used, rest time, etc. Your target is to always do slightly more than what you were able to do last time.

This will force your body to adapt and build bigger and stronger muscles. So the more steady progress you make, the more muscle growth you will reap – it really is that simple.

For example, if last week you did 100 lbs at 10 reps and 3 sets for your Lat Pulldown, try to do 105 lbs this week at 10-12 reps and 3 sets.

A realistic target is to increase your strength by 5% every 2 weeks. This means you really need to be training consistently – otherwise you won’t be on target. I seriously urge you to try this even for just 4 weeks and I guarantee you will see a huge difference!

The Most Important Point To Take Away With You

Ultimately it’s only by committing to a structured, well-planned muscle growth program that will help you make the most gains your body is capable of. Combined with proper nutrition, adequate rest and an unwavering motivation, you will be able to push yourself beyond your limits and get bigger than ever before.

To nudge you towards the right direction, I will send you 2 free e-books about muscle building plus Vince DelMonte’s 4-week Upside Down Training Program. This program can easily be sold for $29 and is part of “No Nonsense Muscle Building Program” but I am giving it to you for free. UpSide Down Training will help you address issues like postural problems, improper techniques, muscular imbalances, and weak core muscles.

To get these freebies worth over $67, simply go to Muscle4Hardgainers.com, and enter your primary email address so I can send them right away.

bodybuilding exercises

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bodybuilding video

Clement Yeung used to be a skinny guy who went from 67 kg to 77 kg in the first 15 weeks of doing No Nonsense Muscle Building Program. He now blogs about how to get big muscle growth to help other Hardgainers gain muscle weight, build muscle mass and get ripped fast without drugs.

While it’s great to have access to a gym, it’s not always possible for us all the time especially when we’re travelling, on a tight budget or unable to drive to the gym.

Since the key to bodybuilding is progressive resistance, you must lift heavier and heavier weights and do harder and harder workouts.

There are many bodybuilding exercises you can do just by using your own bodyweight and improvised tools so it’s not essential to purchase a gym membership to bodybuild. You may use filled water bottles, suitable furnitures, or even ask your kids to jump on your back!

OK so let’s get started!

Bodybuilding Exercises for Chest:
1 arm push ups, 1 leg push ups, Push Up with weights on your back, Really slow push ups. Lower Back and Hamstring Exercises: Bodyweight Lateral Lunge Squat, Hip Bridges on Ball, Supine Bridge Leg Curls, Supine Hamstring Curl With Bridge, Reverse Hyper on Ball and bench.

Bodybuilding for Legs:
One Leg Box Step Up, Lunge, Dumbbell Bulgarian Split Squat, One Legged Squats on Bench or Step.

Shoulder Exercises:
Lateral raises, Shoulder Press, Standing Horizontal Rotation Press, Seated Dumbbell Arnold press.

Bodybuilding Exercises for Outer Back Using Weights:
Close Grip Chin Up, Pull Ups, Dumbbell Pullover.

Bodybuilding Exercises for Biceps:
Dumbbell Curl (1 arm or 2 arms), Reverse Barbell Curls, Concentration Curl.

Exercises for Triceps:
Lying Single Arm Tricep Extension, Lying Dumbbell Tricep Extension, Bench Dip, Close Grip Bench Press.

The best way to get ripped abs is by performing a circuit of 1 to 3 sets of 8 exercises, about 10 to 20 reps per exercise. Go from stable positions (floor) to increasingly unstable positions (stability ball, BOSU ball), or from no weights to those with added weights.

Abs Exercises:
Full Sit Ups, Weighted Ball Stability Crunch, Plank, Elbow Bridge, Reverse Crunch, Double Crunch, Ball Crunch with Resistance.

Make sure you know what you are doing. The best way to go about bodybuilding is to follow a structure to your weight training routines. So before you begin it really is best to educate yourself first.

Remember that you can vary each of these exercises by going from stable to less stable surfaces. For example, do your bench presses on an exercise ball instead of a bench. Another way to vary your exercises is do a incline / decline angle instead of flat, do one arm/leg instead of two arms/legs, do your exercises on a much slower tempo (down for 3, up for 3), and executing each rep with more intense and focused muscle contractions.

If you’re a beginner and don’t know where or how to start, I can give you a program that you can do for 4 to 6 weeks prior to doing a proper muscle building program.

To get your bonuses, simply go over to Muscle4Hardgainers.com, sign up to my newsletter and you’ll receive loads of bodybuilding freebies that you can download right away.

bodybuilding exercises

bodybuilding diet

bodybuilding diet

Clement Yeung used to be a skinny guy who went from 67 kg to 77 kg in the first 15 weeks of doing the No Nonsense Muscle Building Program. He now writes aboutbody building tips and bodybuilding diet to help fellow Hardgainers gain muscle weight, build muscle mass and get ripped fast without using drugs or harmful supplements.