I get it, you’re in the gym, ready to take on the bench press with everything you’ve got. After cracking out a warm-up set you stack up the plates and give that bar a damn good pushing for 4 – 6 reps. You stand up, no one is watching; but they should be when you’re pushing such a tremendous amount of weight. You feel on fire… and yet, as time goes by, you don’t seem to be increasing in size…
One of the best moves I ever made for gaining muscle (fast) was leave my ego at the door.
Egos and gyms are a bad combo, do yourself (and everyone else) a big favour and as you enter the gym, just leave your ego outside (you can collect it on your way out).
In order to hit the golden land of Hypertrophy (muscle growth) your muscles need high amounts of mechanical stress placed upon them; and a combination of the 2 following things is the best way to do that:
1. Gradually increase the amount of resistance over time (through steady progressive overloading).
2. Work within a rep range that allows enough time under tension for muscles to suffer from metabolic stress.
Studies from the University of Florida show that the best set/rep range to work with for muscular hypertrophy is 4 sets of 10 - 12 reps (working with about 70 - 75% of your one rep max).
Ditch the ego, and earn more of a reason to have one.