關於 more weight or more reps for muscle growth ，我們在網路上蒐集到這些相關的討論、資訊與評價

🌟Reasons why you’re not building muscle
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💪🏼Everyone has the capabilities of building muscle, however it is a difficult task which needs a shed load of patience and consistency. If you find yourself struggling to build more muscle mass then ask yourself the following:
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🌮Are you eating enough calories? - If you want to maximise muscle growth then you must be in a surplus of calories.
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🍗Are you aren't eating enough protein? - Protein is essential to build muscle. You don’t need to eat it to excess, more protein doesn't equal more gains (unfortunately). But you've got to get enough in your system on a daily basis. 0.7-1g per 1lb of bodyweight will cover it. Advisable to also somewhat spread protein consumption up over the course of a day to.
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🤔Are you inconsistent? - You hit the gym like a beast for 3-4 weeks solid, then you feel like you've earned yourself a two week break. That’s not how it works, show up and be consistent.
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📈 Are you lifting effectively? - To grow, you have to provide stimulus for your muscles to do so. Therefore you need to be challenging yourself and implementing progressive overload. Make sure the weights you are lifting are challenging and the last few reps of each set are a struggle. Then over time add more weight, reps, sets or make the exercise more challenging in other ways.
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🤦🏼‍♂️Is your form sloppy? - Are you executing the exercises correctly? Are the correct muscles doing the majority of the work for each exercise? There is no point in lifting heavy if your form is sloppy. Form first then add weight.
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😴 Are you resting enough and getting enough sleep? - 6-8 hours kip a night should do the trick with at least 1 rest day in your plan a week.
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☝🏼If you find yourself struggling to build muscle then ask yourself the questions above.
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TB2014
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TO ANSWER ALL WHO KEEP ASKING ME FOR ADVICE ON HOW TO GET BIGGER,THIS IS ALL YOU SHOULD KNOW AND FOLLOW.

25 WAYS TO GET YOURSELF BIGGER

1. Eat more
"Extra calories combined with training leads to growth," says Sean Hyson, the group training director for Men's Fitness. It's really that cut and dry, more muscle comes from more food.

2. Power up with protein
Proteins are the building blocks of muscle. They assist with the rebuilding and recovery process. Shoot for 1-1.5 grams of protein per lean pound of body weight.

3. Don't cut carbs
Numerous studies have pointed to the benefit of protein supplements in muscle building, but many of them also mention carbohydrates as a hormone-balancing component that maximizes your gains after workouts.

4. Use dumbbells
Montreal-based strength coach Andrew Sakhrani, C.S.C.S., encourages occasionally swapping out barbell work with dumbbells. Why? "Dumbbell presses open up the chest and recruit more muscle fibers.” This works for other exercises, too.

5. Work your back
It’s easy to focus on your arms and chest. However, too much training on those areas can lead to imbalances and injury, most of which can be avoided by doing plenty of rowing/pulling work.

6. Change things up
Although we follow workout “routines,” there's always a need for variety. A workout shouldn't just be a weight lifting challenge, there should also be a level of complexity and variation to the moves.

7. Work your legs
Squats and deadlifts release massive levels of testosterone resulting in total-body growth. These two moves alone will add muscle everywhere.

8. Use your body weight
Remember, Bruce Lee was ripped and his muscles certainly weren’t small. He always touted the importance of body-weight exercises.

9. Train with a partner
“Competition in the weight room boosts testosterone and makes you enjoy your workouts more, so you’ll stick with them. You’ll also be forced to train harder,” says Hyson. So grab a buddy and get after it.

10. Take creatine
Creatine has been linked to muscle gain in almost every study that has been performed on it. Don't believe us? We've got plenty of great reading material on the benefits of creatine.

11. Sleep
“Most of your growth hormone release in a day comes during sleep,” says Hyson. Stick with eight hours as a guideline.

12. Pump up the volume
Bodybuilders, widely known as the biggest guys on the planet, have an age-old training method that has withstood the test of time: volume training. They typically do five or more exercises per body part, four sets of 8-12 reps, amounting to approximately 200 reps per body part.

13. Go heavy
Circuits might get the blood flowing, but heavy lifting skyrockets testosterone levels throughout the body. Hyson recommends using the heaviest load possible for “sets of five or fewer reps.”

14. Move with multijoint exercises
The foundation of a big, muscular body comes from big, compound lifts. (multijoint). Sakhrani says, "The chinup is the original biceps curl.” He adds that this principle holds true for all muscle groups.

15. Ease back at times
Just like a car having maintenance done, some of your gym days should look the same. Decrease the weight, up the reps, and slash the last two sets. Occasionally scaling back allows for full recovery.

16. Always focus on form
Being out with an injury sucks, and it kills your progress. Keep your form strict and you’ll build more muscle and while reducing the risk.

17. Be consistent
Going to the gym once a week won’t get you bigger. Pick a number of days to work out (3-4 is optimal), show up, and work hard, and you’ll see results quickly.

18. Chill out
Tension and stress cause the release cortisol, a stress-hormone that inhibits muscle-building and promotes muscle breakdown. Try and breathe easy, keep stress at a minimum to maximize your muscle.

19. Don't limit yourself
If you’re stuck at a weight and unsure if you can make that jump up to 225 from 215 on the bench press, don't just walk away from it. Grab a spot and give it a shot. Worst-case scenario? You fail, then you can try again next week.

20. Use a spotter
Spotters help you get that extra rep, and when done consistently, those extra reps will lead to muscle gains in the long run.

21. Consult a professional
There’s a reason that most trainers are big—they know what they’re doing. Search out an educated trainer and have a session or two with him or her to learn some new moves or some new nutrition tricks to employ in your fit lifestyle.

22. Find your “zone”
Whether it takes a certain playlist on your iPod or you have to wear that weird pair of shoes, it’s important to have the right mindset when you enter the gym or you’ll be distracted and feel like you can’t get anything done.

23. Be intense
Joking around, texting, and being social are great—just not in the gym. Focus on your workout, that’s what you’re at the gym for. If you have to respond, keep it short and do it during your rest interval.

24. Always warm up properly
Every time you lift, you’re waging a war on the weights. However, you won’t see any benefit without preparing properly for that war. Take care of your joints, ligaments, tendons, and muscles. Warm up!

25. Experiment…
If you're following a program, be sure to give it at least 6-8 weeks. If you're not happy with your results, don't be afraid to try something completely different. Change the exercises, amount of weight, reps, rest periods, amount of days, you name it.

Please READ this box for more info. Best exercises to GAIN WEIGHT for skinny women. This workout plan is based on full body Compound Exercises. Compound exercises are those that involve more than one joint and muscle group. They are more efficient and effective for muscle growth.

Method:
10 exercises, 4 sets per exercises, 45 -- 60 seconds of rest in between sets.

Set 1 - Choose weight that will be manageable for 12 reps.
Set 2 - Increase the weight slightly to which you can only accomplish 10 reps.
Set 3 - Increase the weight even more to which you can only accomplish 8 reps.
Set 4 - For the final set, lift even heavier weight to reach failure at 6 reps.

Workout Schedule: Only 3 - 4 times weekly on alternate days.
*It is important to know that it is NOT in the gym you achieve growth, it is when you rest and recover. Hence, a full workout day should be followed by a rest day to assure full recovery and growth.

Workout Duration: No more than 60 minutes per session.

Progression: Perform these exercises for 4 - 6 weeks. As you progress, lift even heavier weights and increase to 5 or 6 sets per exercise.

Stick with it, stay focused and I trust you will start to see changes in your body. EAT A LOT, REST, WORKOUT and you will GROW. All the best! xx

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