1 Key to Fast Muscle Growth

larry-scott-rowStop over thinking. That’s it. That’s one very important key to fast muscle growth. It’s that simple. Stop doing that and instead focus on what’s really important and you’ll grow a hell of a lot faster.

Every day people ask me what angle they should set the incline bench to, should they do hill sprints or sled sprints, whether they should wait two hours or two and half hours between meals, if they should do six reps or eight reps on dumbbell presses, if they should rest between arms when doing 1 arm rows or do both arms and then rest.

It’s all way too much thinking and over analyzing. Stop stressing yourself out over all the minute details that make very little difference in the big picture.

The majority of people who fail to gain any appreciable amounts of size and strength do so because they over think, over analyze and bang away on the keyboard more than they actually eat, sleep and train.

Simplify it all and your results will come much faster. Not to mention the fact that your life will be a lot less stressful.

Muscles get bigger when you apply a stress they are not used to and then feed them properly and allow them adequate time to recover.

How much stress is enough? A lot less than most people think. Muscle growth can be stimulated in just a few hard sets.

Your goal is not to get the most massive pump possible. Skinny guys tend to chase the pump during their workouts. It’s one of the reasons why they remain skinny. Doing an extra three sets of curls because it temporarily makes your arms a half an inch bigger is a waste of time. It does nothing to contribute to real muscle growth. The pump is just a rush of blood in the muscles. It’s not real, lasting size. So don’t obsess over it.

The easiest way to stimulate growth is by lifting heavier weights or doing more reps with the same weight (up to a point). Anything over twelve reps on most exercises will be a waste of time for most people. Hardgainers are better off sticking with ten and under. Advanced guys can get away with higher reps, occasionally; especially on lower body exercises.

So your goal is to beat your training journal every week. It helps to have a training partner and to try to beat him as well. The more motivation the better. Just get stronger, no matter what it takes. Do this three or four days per week and don’t spend more than an hour in the gym.

If your numbers are going up you know you are recovering properly and that your training is on point. But the scale needs to go up too. So make sure you are eating enough to make that happen. You can do that on the Paleo Diet, the Zone Diet, a vegetarian diet or whatever works for you. When all is said and done the most important thing is that you eat clean, organic food and get the necessary calories required to make the numbers on the scale go up.
You don’t want to get fat in the process, so the majority of you (except the genetic freaks whom we all envy yet secretlydespise) will need some type of cardio or conditioning to keep body fat levels in check. By far and away the number one choice here would be some type of sprinting. Do this once or twice per week. And get really good at jumping rope.

Simple, right?

Now stop thinking and start growing.

About Jason Ferruggia 7 Articles

What’s up, fellow non-conformists and Renegades?

Are you’re looking to rise above the status quo? To stick a knife in the heart of mediocrity? Seeking a better way to train, eat and live life on your own terms? Then you’re in the right place.

I’m Jay Ferruggia. My work’s been featured in Muscle & Fitness, Maximum Fitness, Men’s Health, Men’s Fitness, ESPN, CBS, Fast Company, The Huffington Post, LiveStrong, and Details.

I don’t believe most of the typical training and nutrition advice being espoused all over the internet. I think it’s bullshit.

I don’t believe anyone has to be unhappy or lead a life that’s anything less than completely fulfilling.

I write, make videos and podcast about those things in an effort to help you become the strongest version of yourself; a certified badass, if you will (say that last part like Dusty Rhodes. Only 5% of you will get that. Whatever.)

I’m a strong proponent of the 80/20 rule and try to simplify everything down to what is truly essential.

The Beginning

As a kid, growing up in small town New Jersey I was infatuated with superheroes and desperately wanted to be one.

Unfortunately, I was a skinny-fat dork with a retainer and the WORST feathered hairdo you’ve ever seen. If that wasn’t enough my mom sent my brother and I to school in matching outfits. Brutal.

I know it sounds cliched like the 98-pound weakling story, but in my case it’s 100% true.. I was always the weakest, skinniest kid in school. I was also painfully shy and insecure, always struggling to fit in.

In 8th grade I decided I had to change my situation so I started lifting.  At the time I was doing what I read in the muscle mags and it got me nowhere. After five hard years of training I graduated high school weighing a whopping 147 pounds at six feet tall. Things didn’t get much better in college.

But finally, after many years of trial and error I figured out what really works for genetically average, steroid-free guys like us.

In 1994 I started my own “superhero training academy,” which was my private, underground Renegade Gym where I helped guys completely transform their bodies in record time. Since then I’ve helped thousands of people get bigger, leaner, more confident and become the strongest version of themselves.

How I Can Help You

I’ve overcome a lot of obstacles and demons; many of which you may be struggling with right now. I can relate and I can help.

If you’re reading this you’re probably something like I was/am…

    • Genetically cursed when it comes to building muscle & losing fat
    • Skinny-fat (very little muscle, but zero definition and a pot belly)
    • Or just fat with no muscle (been there)
    • Narrow shoulders and wide hips
    • Small joints and a pencil neck
    • Pipe cleaner arms and string bean calves
    • Always getting injured
    • Always getting sick
    • Always stressed out
    • Never getting anywhere in the gym
    • Shy, insecure and lacking confidence
    • Possibly struggling with addiction and bad habits (like I was)

Katherine Cowgill by Teren Oddo Oct. 2015

I’ve been coaching people for over 20 years and have worked with high school to pro athletes, firemen, armed forces members, CEO’s, weekend warriors and fitness enthusiast of all kinds. When they follow the Renegade Method of training, they get big, they get strong, they get jacked, they get lean and they get in shape. Period.

In addition to the physical aspect I spent years studying and developing mental strength techniques that completely changed my mind state.

Through this website I’ve been able to help over 300,000 regular readers make amazing physical and mental transformations.  And I can help you completely transform your body, mind and life.

The good news is it won’t take you anywhere near as long as it took me. You can learn from my mistakes and experiences.

I was born with zero gifts or talents. If I can do it anyone can. There is no reason to be average.

There is no reason to settle for mediocrity, to fall in line with the status quo, to conform. There is no reason why you can’t be jacked, strong, fit, happy and healthy.

There is no reason why you can’t have the body, the girl, the dream life. That’s what this site is all about. Helping you get better every day. So pour a cup of coffee, turn up some Public Enemy or Henry Rollins and dig in…

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