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1. 12 Rep Sets

The standard prescription of eight to 12 repetitions provides a balance but by just using that program all of the time, you do not generate the greater tension levels that are provided by the heavier weights and lesser reps, and the longer tension achieved with lighter weights and more repetitions. Change the number of reps and adjust the weights to stimulate all types of muscle growth.

2. Three Set rule

It’s best to look at this as a guideline for three sets rather than the rule for which it is usually taken. The number of sets in your routine will depend entirely on your goals for that routine. If you are going for strength then the old 3 sets of twelve is perfect, but for muscle mass you will want to do more sets of fewer reps and increase the weight.

3. Three to four exercises per group

Spreading yourself this thin does not do enough for each muscle group during each workout and is in truth wasting your time. Three to four exercises, each with three sets of twelve, comes out to 144 reps spread all over the place. It is more effective to focus only thirty to fifty reps per exercise into each workout you do.

4. Knees before toes

It is a gym folklore that you should not let your knees go past your toes.” Truth is that leaning forward a little too much is more likely a cause of injury. In 2003, Memphis University researchers confirmed that knee stress was almost thirty percent higher when the knees are allowed to move beyond the toes during a squat.

While a 30% increase in knee stress may seem like a big deal, it’s nothing compared to what they found next. If you attempt to keep your knees back, you lean forward more and transfer 10 times as much stress to your hips and back instead.

5. Performance enhancing supplements

An entire industry was built nearly overnight with weight gain supplements. These products contained lots of sugar and in some cases even had cheap proteins. Guys were drinking these down by the gallon and even some hard gainers were finally building muscle but because of the quality of the ingredients the body preferred to add fat. The traditional weight gainer is no longer in vogue as supplement companies are more competitive with research and development so that they can create the next best muscle building supplement. Look for more nutritious supplements available these days.

Grab a free sample of my top choice of supplement, Acai Force Max for best results.