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Lift Smarter, Not Harder: How To Gain Muscle Mass Without Lifting More Weight

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It's a common misconception in the health and fitness community that learning how to gain muscle mass is all about lifting more weight. That's simply not true, guys. If you continue to workout with that mindset, you're going to end up causing more harm than good. One bad injury and your results will plateau for weeks, months, or even years on end.

As with anything in life, exercise should be all about working smarter, not harder. That's why, when we came across these pro-tips from Men's Health advisor, David Jack we just had to share them with y'all. These methods are tested and approved by the professionals, so, really, why not give them a chance? Sure, you might lose some clout as the heavy-lifter at the gym, but eventually you'll be so shredded that you won't even care.

For those of you not keen on hitting the gym, remember: there's nothing wrong with carrying out any fitness routine at home — especially for core exercises (which can be seen in the video below).



Alright, so let's get it started with some of these killer methods. Generally speaking, we recommend adopting what you're most comfortable with into your routine. If something below is completely out of your wheelhouse, build up to it! Again, you don't want to injure yourself and delay results, guys.

Cut down your rest period: Plainly speaking, the more time you spend in-between sets, the less stress/tension on the muscle. As a rule, try resting for a cool 45 seconds to one minute.

Change your stance: The human body, especially muscles, become accustomed to routine. By tweaking your positioning even a little bit, you're "changing the way the body anchors and supports exercise", Jack explains.

Change your hands: The positioning of your hands may seem trivial, but it's not. According to David Otey, the personal training manager at Equinox Fitness, evening changing to a more neutral grip when doing exercises like back rows and pull-ups will help your humerus stay in proper alignment with the rest of your body. In the long run, you're saving yourself a lot of shoulder stress.

Adjust your tempo: On average, the tempo for a bench press follows the 2-0-1 method (two seconds down). David Jack recommends by making a slight adjustment to your tempo, you can change the demand from your muscle. Give the 3-1-1 approach, adding another second to the lowering phase and a slight pause at the chest. Be careful, though. This can result in some serious soreness if you're not used to it.

Adjust the position of your load: This one is pretty straight-forward, but incredibly important. Jack explains, "By simply changing where you place the weight, you change how your body responds to manage it."

Incorporate these methods slowly, but surely, into your lifting process and you'll be gaining the muscle mass you've always wanted.

Lead Image via Getty

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