It’s muscle size, right? Nobody wants to be a strong skinny guy…
So here’s something the skinny guy saviour really drives home to get the maximum muscle growth: only do 7 reps, and only do 3 sets. No more, no less.
Your body, believe it or not, it superb at adapting (you just got to stimulate it under the right conditions).
Muscles response under stimulation – lifting weights – are either neural (strength), hypertrophic (size) or metabolic (endurance).
Now, if you perform an exercise to failure, one of the above responses will happen.
Lift 1 rep, of the heaviest weight you can manage and that increases your muscle strength (if it doesn’t put your back out or tear a muscle).
Lift 6 – 8 reps and you get hypertrophic simulation, which increases your muscle size.
Do more than 10 and you’ll build your endurance, not muscle strength of size.
This is why Skinny Vinny makes so much noise about doing 3 x 7 reps in your workout plan. For the skinny guy – or any guy come to that – it will give you the most growth in the shortest time.
If you can do 8 – 9 reps in one set, you’re not using heavy enough weights. It’s that simple.
If you can’t manage more than 4 in your first set – it’s too heavy. Carry on training like that and you’ll be strong as an ox, but not ‘built’.