In this post, I want to talk about the secret code to building muscle and staying lean.
When you come across a guy trying to get bigger, he is most likely not at his goal physique because of a lack of strength. In fact, you will never come across someone who can bench 300 pounds that is complaining about having a small chest. It’s just not going to happen, and that’s simply because of his strength.
Muscle is a by-product of strength. If you currently only bench 155 lbs, you’ll need to focus on building up to reps with 225 lbs in order to grow your chest.
Progressive overload is the number one driver for muscle growth! Therefore, the focus shouldn’t be on getting to a goal weight; rather, it should be focused towards getting stronger on key lifts.
Building up to heavy incline bench presses, weighted chin ups*, and other key lifts will pack on a ton of muscle and help you build the body you want.
*Using the best weight belt on the market, of course.
This Is The Key Rep Range to Milk Out The Most Muscle Growth
I recommend focusing on that 4 to 10 rep range. In my courses, I talk about Reverse Pyramid Training, which is definitely the most effective way to milk out the most muscle growth from your strength gains. You will begin with your heaviest weight as your first set, followed by two subsequent lighter sets (reducing the weight by 10% while increasing reps each set).
An example for Reverse Pyramid Training on Barbell Curls would look like this:
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Set 1: 155 lbs x 4-6 reps. Rest 2-3 minutes
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Set 2: 140 lbs x 6-8 reps. Rest 2-3 minutes
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Set 3: 130 lbs x 8-10 reps. Rest 2-3 minutes
The first heavy sets induces more muscle fiber recruitment on the 2 subsequent lighter sets, which translates into a ton of muscle growth.
In my Greek God Program, I utilize MEGA programming, which stands for Minimum Effort Growth Acceleration. MEGA programming applies Reverse Pyramid Training to make tremendous strength gains on your key lifts, to help build dense muscle, as well as some volume fatigue work to truly build the most muscle naturally possible!
Case Study #1 – Asu
*Your results may vary. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results.
In only 8 weeks following the MEGA training protocols on the Greek God Program, Asu gained 16 pounds of muscle! He stayed extremely lean while increasing his strength:
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Incline Presses +40 lbs
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Weighted Chin Ups +30 lbs
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Shoulder Presses +35lbs
Case Study #2 – Scott
*Your results may vary. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results.
Another interesting example is by Scott E, who dropped 16 lbs while increasing strength and muscle development in just 12 weeks (following my Aggressive Fat Loss Program)!
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Weighted Chin Ups +25 lbs
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Barbell Curls + 25 lbs
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Incline DB Press + 20 lbs (per arm)
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Pistol Squats + 5 reps
The reason guys pack on a ton of muscle while following my programs is because my programs are geared around increasing strength. They utilize Reverse Pyramid Training, and depending on the program you’re on, could have some supplemental fatigue-inducing volume work included to get in that extra 20% (or as I like to call it – the icing on the cake!).
Gaining Strength Is The Key To Getting Results
In summary, I want you to focus on getting stronger! Record your lifts and make sure you’re progressing each week – whether it is up 5 lbs on the bar or an extra rep.
