The aim of weight lifting is to create enough intensity during each set, to trick the body into believing a state of emergency exists. The stress of the exercise stimulates the body into believing an emergency exists. The body to handle this emergency, will grow muscle as an adaptation to the stress of weight lifting.

The idea to understand is the body adapts has a method of survival. This means in order to get muscle growth, each workout and each set must stimulate the survival instinct, that will lead to the adaptation of growing more muscle to cope with the stresses from the weight lifting.

Therefore, if you bench press 155 pounds, 12 reps each set, and 4 sets, on one day and then you come back several days later and do the same workout on bench press, you will not stimulate the survival instinct. The body will feel no need to adapt because it is comfortable lifting 155 pounds, 12 reps each set, and 4 sets.

In order to grow more muscle you must devise methods to increase intensity every workout. For example, you can increase the number of reps to 15 each, or you can add weight up to 160 pounds or more, or you can pump faster (pumping faster lifts the total pounds of weights in a shorter time, so more weight lifted in a shorter time equals more intensity), or increase sets (it is not always advisable to do more then 4 sets per body part as this may end up being catabolic, breaking down muscle instead of building it up), or only do half range of motion to increase the total amount of weight lifted in a shorter time, and whatever ideas you may have learned in your experience.

It is important to write down what you do each workout. This is the only way to be able to determine if the current workout is exceeding the previous workout. If you are not able to progressively improve in number of sets, reps, increased weight, faster times to completion, or so on, then you need to consider more rest in-between routines, or change your workout around so you are able to start back to progressive training again, increasing
intensity to higher levels each workout. There are negative workouts, super sets, static contraction (our preference), and other methods described for weight lifting. Switch back and forth if you are unable to progressively increase each workout.

We also advise that full range of motion exercises often lead to injuries to joint areas. To avoid the damaging effect injuries can have on training, we advise to use range of motion within the strongest part of the muscle, which amounts to using half range or less. Another method to consider is called static contraction, invented by Peter Sisco and John R. Little.

Supplementation of natural substances such as whey protein, HMB, creatine, and other supplements can have a great effect on training. Supplements can help you recover faster, which equates to more intensity, because a recovered muscle can work harder. Supplements can also help you build new muscle or slow down or prevent muscle from breaking down. This will benefit you also, because more muscle will help to continue progressive increases in your weight lifting routine.

In conclusion, growing more muscle requires adaptation to the stress of exercise. This means each workout, to stimulate muscle growth, must be progressive. If it is not progressive, the body does not have the necessity to adapt to the routines it is already accustomed too. You must therefore find methods each workout to progressively increase the intensity of the workout. This will lead to the body adapting to the higher levels of stress, which will stimulate muscle growth. Good luck.


Note – In order for these anti-aging ideas to be successful, you must use supplements of the highest quality. Dr. Bob often said, "almost all supplement companies produce poor quality." You can consider the product page of this web site. Almost all the products met Dr. Bob’s approval. Since he passed away we have attempted to keep the same high standards.

WARNING:  DO NOT STOP ANY TREATMENT OR MEDICATION YOU CURRENTLY USE.  CONSULT WITH YOUR DOCTOR BEFORE STARTING THE USE OF SUPPLEMENTS. 

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Page Last Modified: 12JUNE02