Interesting how most workout programs designed to help you gain weight and build muscle mass primarily focus on lifting heavy loads in every exercise, whether or not they realize it or not.
The belief is that your bodybuilding training program should consist of sets in the 6-10 rep range, which presumably is best for building size and strength.
Well, as I’ve written in other articles, muscular size and strength aren’t necessarily related.
You can have a muscle that is extremely powerful and potent, but relatively small in size.
Seems like most workout routines focus on what I call “the numbers game” (which is focusing mainly on lifting heavy weights, determining your “1 rep max”, percentages of that, and being able to lift more weight, aka “numbers”) rather than depending more off of feeling what’s going on in the muscle itself.
(Hey, what good is that you were able to lift a large amount of weight / load, yet not really feel anything in the muscle?)
I can’t go into every little detail in this article, so keep reading my articles to get the complete picture (which you can see a list of them at:
Let me make it really clear, if you would like to gain muscle weight and build mass you should focus on what’s going on inside of the muscle, not outside.
Focus on what’s taking place to the body part as you train it, rather than the weight you’re lifting.
Keep in mind, the weight that’s in your hand is simply a “means to an end”.
It’s simply an instrument to help you accomplish a target, in our case gain muscle…not necessarily strength.
Who cares what plate or size dumbbell you’re using…as long as you’re taking care of achieving particular “actions” inside of the muscle.
As you train a muscle, go off of what you are body’s telling you, go off of its “feedback”.
Among the main “feedbacks” that you need to look for (actually “feel” for) when working out is:
Are you currently feeling a “burning” or aching sensation in the muscle while in the middle of training it?
When you are performing rep after rep, you might begin to feel that burning sensation deep inside that specific muscle.
That is the formation of lactic acid.
How does lactic acid form?
Let’s say you are completing a particular amount of reps on a specific exercise.
As you do rep after rep, less and less fresh blood is permitted to enter the muscle since you aren’t allowing sufficient time for the blood that has already been sent there to leave the muscle, and letting new muscle in.
When blood is not allowed to leave the muscle, it begins to “back up”.
As it backs up, it builds pressure.
As the pressure builds, you start to feel and see what everyone calls “the pump” (which, by the way, is another important “feedback” from the muscle that I’ll be discussing in a future write-up).
Now, as all that blood starts to back up, it simply sits in the muscle…it isn’t circulating back to the heart and lungs.
Consequently, the blood within that muscle no longer has any oxygen.
The lower the amount of oxygen in the blood that’s backed up inside of training muscle, the higher the amount of lactic acid that’s produced.
Lactic acid formation is a direct result of a low level of oxygen in the blood of that muscle group.
The burning sensation / pain you feel in the muscle is a direct result of having really low levels of oxygen in the muscle and high levels of lactic acid.
Low oxygen = High lactic acid
Now, what does lactic acid…..that so called burning feeling….have to do with weight gain and muscular development?
You’ll have to read my next article…