The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens.
To build muscle effectively, you need to train hard.
Muscular or technical failure is the epitome of “hard training”, but doing this all the time can have a number of downsides – like an increased injury risk and an inability to recover – that can actually prevent you from maximising your progress.
However, it’s easy to tell when you hit failure.
On the other hand, it’s not so easy to stop before failure and still train hard enough to stimulate meaningful muscle growth.
The reps in reserve-based (RIR) rating of perceived exertion scale (RPE) is an evidence-based tool that helps you do exactly that. I’ve personally applied it in my own and my clients’ training with great success for the past three years.
If you want to learn more about what the RPE scale is and how to use it, read on.
For me, sometimes it’s more important to perform well in training and know that I am improving rather than scoring in a game. It’s doing the hard work, day in, day out.
If you’ve ever lifted weights before, I’m sure you’ve come across repetition ranges, such as 6-12 reps.
In a well-structured training program, these ranges won’t be assigned at random.
In fact, by selecting an appropriate range for each exercise, you can make your workouts more effective to achieve your fitness goals.
This article will focus on how to choose the best rep range to maximise muscle growth, but you’ll pick up on some fundamental concepts to improve strength and endurance, too.
Now that I’ve got your attention, let’s make some brain gains.
The application of consistent, logical effort, over a prolonged period is the key to reaching your physical muscular potential.
Updated March 9th, 2022.
When I realised I was transgender in 2018, I started bodybuilding because I wanted to sculpt a more gender-affirming physique. For nearly three years, I’ve been honoured to help dozens of clients achieve the same goal.
With this article, I want to help you do the same.
This piece is therefore going to cover:
Before we start, I want to make a clarification: this guide can help you at any stage of your fitness journey, whether you’re on testosterone replacement therapy or not.
Anyone can build muscle with resistance training, including those who are pre-testosterone or will never take any.
Furthermore, the benefits of exercise go above and beyond your appearance and include improved mood, higher energy levels, and increased self-confidence, among others. What better way to grow into the person you were always meant to be?
For this reason, I encourage you to begin training as soon as you can. Even if you chose to never start hormones, you’d still be able to put on an euphoria-inducing amount of muscle that you wouldn’t have if you didn’t train.
I speak from experience, as I was determined to take my physique as far as I could before beginning my medical transition. I first started lifting in June 2018, but didn’t have access to TRT until March 2020.
In addition to the physical results – which I believe have been greater than if I had waited almost two years until I could start testosterone – training and nutrition have helped my mental health, relieved my dysphoria, and benefited my relationship with food.
But enough about me. If you want to learn more about my story, you can read this article.
If you’re here for the gains, let’s get started.
The best training program in the world is absolutely worthless without the will to execute it properly, consistently, and with intensity.
Training three days per week for about an hour each time?
Not sure how to design a muscle-building program to make the most of your sessions?
Tired of HIIT workouts and circuits that make you sweat, but aren’t changing the way you look?
You’ve come to the right place, my friend.
This article is divided into the following three sections:
This article will provide you with a foundational understanding of some of the components of a training program, so that you can start designing your own, but it can’t cover all there is to know about muscle-building training.
To learn more about the principles of muscle growth (hypertrophy), check out these articles:
If you’re ready to learn how to design a kickass three-day program, read on.
An online fitness coach who likes bodybuilding, superheroes, and bread.
Want to work with me? Check out my services!