If you’re just starting out in the gym again, because you’re new or you’ve taken some time off, I’m going to give you the best plan of attack if you haven’t been working out for a while.
As I always try and stress to clients, the most important part of training and working out to build muscle is to use your head. Train smart and approach fitness with common
sense. Believe me, this will get you further ahead.
The reason I bring this up is I often hear of young guys trying to go all out the first time back in the gym. They literally spend hours in the gym, doing as many exercises, reps, and sets as possible.
More times that not, this will lead to either injury or such soreness that working out for the next few days will be impossible.
So that this does not happen, you’ll definitely want to approach this program slowly and build up a solid foundation. After all, I’m sure you’re going to be looking at this as a long-term approach to building muscle, gaining strength, and getting in shape.
But by all means, you can definitely jump in and start lifting. But go light the first week or two. Use weights that are not real challenging. Just use this time to find the weights that are right for you.
This starts to build positive momentum. And you’ll use this momentum to keep you progressing in the gym, each and every week.
Remember, the only way to build muscle is to lift progressively heavier weights over time. And by going slow at first, building up a good, solid foundation of strength, that will help ensure you keep progressing in the amount of weight you lift.
After the first couple of weeks, go up in weight and intensity.
In fact, now you want to find the weights you should be using for your heavy sets of 4 to 6 reps. Find a weight heavy enough were you can get at least
between 4 to 6 reps.
If you can get more than 6 reps with a weight, go up a bit.
If you cannot get 4, go down a little.
You want to fall between this rep range for all of your heavy sets, forever!
This lower rep range, which I talk about in-depth in my Simple Steps To Get Huge And Shredded training program….
Will lead directly to more muscle growth in less time. Lower reps means you can lift more weight. The more weight you lift, the more muscle is stimulated. The more muscle that’s stimulated, the more muscle growth that will occur.
So, feel free to get back into the gym and play around with the weights the first few weeks, but definitely don’t go all out the first week. You have years and the rest of your life to lift and get stronger.
By slowing easing into it, you’re less likely to suffer extreme soreness, or worse, get injured.
Think of building muscle and bodybuilding as the rabbit and hare analogy.
By going slow and steady (hare) you sooner or later will get exactly what you want.
But go too quickly (rabbit) and you may set yourself up for trouble.
Go light and test out how things are going. Then you can go nuts
Best of luck and let me know how you make out.