The muscle-building process is pretty simple. When I say that, I am not talking about the effort required to execute the process, just the basic formula which can be summed up as stimulus and response. Muscle is best stimulated to grow by being placed under heavy mechanical tension (overload) and responds to that stimulus by building bigger, stronger muscles.

It’s almost like some people feel a need to make more complicated than that. So they over-examine things, dissect the minor details and look for the hidden strategies. In the process of scouring particulars, they miss the bigger picture. Like Paul once told me, “They are missing the dollars to pick up the pennies.”

For instance, some people ask me questions about weight selection. They say they are confused and don’t know exactly when to increase weight or what percent to increase it by. Rather than making it difficult, simply use the 4-6 rep range as your guide. If you can get 6 reps on your own, then increase weight by a small increment. It doesn’t have to be a perfect science as long as you work to use progressively heavier weight while staying in the 4-6 rep range. Overload and intensity.

See Also:
Do you really train with high intensity?

If you over-analyze the process, you are wasting energy and going to cause yourself unnecessary confusion. The reality is pretty clear-cut and spelled out simply throughout the Max-OT course. And above all, the underlying key to your success is the consistent hard work you do while executing those basic principles.

You can break the muscle-building process down to a few major points:

  1. Train heavy and intense with the Max-OT principles.
  2. Follow a good nutrition schedule daily.
  3. Practice smart post-workout nutrient/supplement selection and timing.
  4. Execute consistently in and out of the gym.

Remember, don’t over-complicate the process. Train hard, train heavy and grow.

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Stop Making Building Muscle Complicated – Train Hard, Train Heavy, and Grow

by AST Sports Science time to read: 2 min