If you really want to know how to build muscle size and strength as fast as humanly possible, study the old-timers. One very distinguishing factor between strength trainers and bodybuilders of yesterday and today was the intensity of their training.
One training technique they used that is very rare to see today is something called "Death Sets." By the name alone, you can tell they definitely aren't a walk in the park. But what they give you are results. Real results, and faster then any supplement or home gym can promise. In fact, they can very well be the fastest way on how to build muscle size and strength.
As a hardgainer, death sets can and will slap more pounds of muscle and strength on your frame then practically any other way of training. They are perhaps the most intense type of training you may ever do, but like I said, the results you get will be like nothing else. So if you really, really want to learn how to build muscle size and strength faster then ever before, and aren't afraid of some hard work, these are for you.
Death sets were properly named because they trigger what some call the "Grow or Die" mechanism. Unlike conventional training, they really work you closer to your absolute limit like nothing else. Basically, death sets are heavy, high rep training, and are not meant for your smaller muscle groups like arms or neck, but rather for the big muscle groups such as your legs and lower back.
Though you can apply death sets with most larger muscle groups, performing squats or deadlifts, either regular or stiff-legged, are by far the most grueling, but most effective when you’re learning how to build muscle size. Even though squats and deadlifts are known as mainly lower body exercises, you can no doubt expect your whole body to grow. The intensity will include your whole body to come into action, and as a result the rest of your muscles will benefit.
Some examples of death sets are 15, 20 and even up to 30 reps of squats or deadlifts, but with HEAVY weight. Heavy enough to where you feel finished at the tenth rep. But this is where your will power and focus come into play. This is a good test of your mental strength, because as soon as you even think about quitting or giving up, your body will do it. This is why it is so important to mentally prep yourself before the set, and to stay in that animal instinct throughout the whole set.
The good news is that you only have to do one of these sets per exercise, two at the maximum. But after you are finished you will feel completely wiped out. You may throw up or feel like passing out, but as long as you complete the set and make sure to nourish your body after with plenty of good food and rest, your body will grow. You certainly won't grow overnight, this is at least a two month process; but if you work hard enough and build up to heavy enough weight, your body will literally transform. Your mental toughness will also develop and you will eventually become as tough as nails both physically and mentally. Now that's a true strength trainer!
You can very easily over train with these, especially if you are a hardgainer. Just a couple other major compound exercises for your upper body should be plenty, and don't neglect proper nutrition and plenty of rest or you will be completely wasting your time and effort. This is perhaps the best way on how to build muscle size and strength fast.
Derek Manuel
www.Hardgainers-Weight-Tips.com
Hardgainer Training
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