Q: Jimmy, you and I were talking earlier about some simple things that people can do to build muscle now. Can you repeat them?
A: Sure, there are two things that people can do immediately to build muscle
People can focus on both full body training and body part splits. We’ve knocked training “arms” for too long but the only thing that will make us grow is training a muscle with a big amount of volume. At that same time, we can also use an upper body day to get stronger. It is the best of both worlds
People can sleep more. It sounds simple but going to bed by 10:30 and not getting up before 6 am will go a long way in helping us build muscle.
Q: Great advice. Let’s move onto leg training. You told me training legs was the key to growing the whole body. Did you stutter?
A: No, leg training is so essential for growing muscle everywhere. By training your legs hard you raise the anabolic signals in your body that tell you to grow. Nothing stimulates more muscle heavy squats or deadlifts. They raise your natural muscle building hormones, which cause you to grow
Q: Interesting stuff. What are some sets and reps that people can use to grow?
A: Well, there are a few methods that people can use. To build muscle we need to realize that, we have to perform enough volume so we breakdown muscle then build new muscle. So that being said I usually advise sets and reps like 4 sets of 8 reps or 6 sets of 4 reps. Remember, low reps can make us grow to simple because our body adapts to whatever we do for awhile so we need to change it up.
Q: Ok Jimmy, hot seat time. Give my readers one thing to do the next time that they go into the gym to grow.
A: Sure, well if everyone isn’t doing pull-ups or squats then they need to do it right now. My best piece of advice is to tell everyone to do a back off set per exercise. For example, if you are training on the bench press and doing 4 sets of 8 reps then do a 5th set of 20-25 reps. This will push more blood into the muscle which will force more grow.
Q: Jimmy before I let you go please tell my readers about your brand new product. Don’t forget the special news for my readers only.
A: Well I spent over 21 and ¾ hours interviewing 12 of the best muscle building experts in the world. Guys like John Berardi, Pavel, Paul Chek, Charles Staley and the list goes on and on. I grilled them in a no b.s. style and everyone agreed to let their guns go off and give me very raw muscle building information that most editors censor.
Jimmy Smith is a Certified Strength & Conditioning Specialist and writes for Men's Fitness, Maximum Fitness, Natural Bodybuilding and Fitness , and Best Body magazines.
His "The Muscle Bible" workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines and all over the Internet on t-nation.com and bodybuilding.com and his workouts have help thousands of men and women around the world lose fat, and gain muscle. For information on the The Muscle Bible visit www.ineedmuscle.com
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