How Much Do I Have to Lift to Build Muscle - The Secret to Bulking Up

Throughout all of my years giving fitness advice, one of the questions I get asked the most is, "how much weight do I have to lift to build muscle?" This is understandable because if you do a quick search on the internet, you'll find many different rep ranges and combinations, all claiming to produce the most muscle gain. But don't worry, because determining how much weight you have to lift to build muscle is easier than you might think.

Studies have shown that the optimal rep range for hypertrophy (muscle growth) is 8-12.

What does this mean exactly?

What this means is that in order for your muscles to grow, you should choose a weight that allows your muscles to fatigue (fail) somewhere in that rep range. If you can squeeze out that 13th rep, you need to move up in weight a little. If you have trouble reaching that eighth rep, then you should lower the weight some.

Although gradually moving up in weight is crucial for continued muscle growth, you should never move up to a weight that causes you to sacrifice form. Keeping correct form is more important than reaching higher weights. Not only does it build muscle better, it also prevents injuries. So don't try to move up to a weight that you can't handle... even if everyone around you is lifting heavier. Which would you rather... to look good in the gym? or to look good everywhere else?

So now you know how much weight you should be lifting. And the next time you hear someone ask, '"how much weight do I have to lift to build muscle?",' you will be able to give them a correct and professional answer. So get out there and pump some iron!

But before you do anything...

You should learn to avoid the 5 DUMBEST things you can do if you want to build muscle fast without gaining fat. More than 95% of us make at least one of these mistakes and they can end up hurting your progress or even cause you to lose muscle.

Check out http://www.BigMuscleGuide.com for an explanation of these mistakes and how you can avoid them.

And Remember...You CAN achieve the body of your dreams! So stop making excuses and go out there and get it!!