This is Part 2 of 3 which follows on from last week. .
2. You’re too weak!
I think it goes without saying that if you are lifting the same weights you were 3 or 4 years ago you haven’t improved, probably been wasting your time, and look like you did back then. .
While max strength isn’t the main factor in building mass in the short term, it will be in the long term. For instance, if strength is increased in the 1-3 rep range it would make sense that heavier loads can be lifted in the 6-12 rep range which is where the greatest hypertrophy will occur. By consistently lifting heavier loads in the 6-12 rep range, greater muscle protein synthesis is occurring and therefore muscle building. .
In the short-term, training to increase muscle mass should be periodized around the rep ranges of 5 – 12 for the major lifts and between 15 and 20 for the smaller movements. You should look to become stronger in these rep ranges. By becoming stronger in these rep ranges, greater loads can be lifted than were previously which will aid in muscle building. .
There is so much information now available on training it’s easy to forget what has always worked and still works. Use all the major lifts, squats deadlifts and press’s and lift heavier weights each session to start with then add in accessory lifts when necessary. When this becomes too difficult, start again and use different rep ranges. .
Part 3 coming next week.