YOU DON’T HAVE to spend all your waking hours at the gym if you want to build muscle. Sure, there might be a group of meatheads you see around the squat rack every time you clock in and out for a workout, but you don’t need to commit as much time as they do to get the physique you want.
The quality of your training is far more critical for muscle growth than the overall time you spend on your workout. You can’t achieve just by showing up and watching the clock, after all—to make your reps effective, you need to ratchet up the intensity. One of the best ways to do that is by lifting heavy.
Here are four tips and tricks to safely, and effectively, increase load to push you to your muscle-building goals.
How to Train Heavy for Build Muscle
Rethink Rep Counts
Conventional wisdom has long held that lifters training for hypertrophy should be performing three sets of eight to 10 reps for each exercise. Yes, you’ll build muscle by hitting those targets. But it’s not the only rep range that will get you results.
Your move: Up the weight, and cut the reps. New research suggests muscular growth can still be achieved in as few as five reps—as long as you train heavy. You’ll still get all the muscle building benefits while improving your absolute strength, meaning that heavy weight will feel lighter the more often you use it.
Consistently Challenge Yourself
If you can get through your planned set with perfect form and no strain, you’re not getting the most out of your training. That’s a surefire sign that it’s time to increase your weight.
Don’t just slap on plates randomly, though. Aim to lift by the two-for-two rule: If you’re able to crush two extra reps at the end of your last set with perfect form for two weeks in a row, you’re ready to increase your weight the next time you lift.
Increase Load Intelligently
Once you’re ready to tack on more load, you need to do it in a smart way. Adding too much can set you up for injury, or can cut your gains if you’re not able to handle the weight. Increases should be gradual, and should never cause you to sacrifice form.
Increase your upper body lifts 2.5 to five pounds at a time, and your lower body lifts five to 10 pounds at a time. Start there, and work with that weight through your next few workouts until you’re ready to go up again.
Get a Spot
Increasing the weight you’re working with can feel intimidating, especially on big lifts that could put you at risk like a bench press or barbell back squat. Find a workout partner who can properly spot you on your first few attempts. You’ll feel more comfortable having a safety net (and a cheerleader)—and you can really attack your lift that way, too.
If you’re not sure how to properly give a spot (or get a spot), our guide to train heavy safely together will provide a comprehensive run-down. Want to know more about building real muscle? Check out the MH Ultimate Guide to Muscle-Building, which features the advice, exercises, and training plans you need to achieve your goals.
Cori Ritchey, C.S.C.S., is an Associate Health & Fitness Editor at Men’s Health, a certified strength and condition coach, and group fitness instructor. She reports on topics regarding health, nutrition, mental health, fitness, sex, and relationships. You can find more of her work in HealthCentral, Livestrong, Self, and others.
