There are many ways to use resistance training to build muscle mass. The basic principle is to do fewer repetitions of heavier weight to build bulk, and lighter weights and higher reps to get muscle definition. It is a good idea to have at least six months of weekly sessions of three weightlifting workouts under your belt before “bulking up.” Record your workouts in a notebook to track your progress.
"Ladder" Resistance Training
Consider using a basic ladder to add bulk with fewer reps. For example, to build the back muscles of the latissimus, trapezius and smaller rhomboids, use the lat pull-down machine on the Universal Gym. Select a weight at one-third of your maximum: 40 pounds to start and do eight reps. Proceed up the ladder to 50 pounds for another eight reps and then to 60 pounds for eight more reps. Work back down the ladder with eight reps more of 50 and 40 pounds. This workout will build muscular bulk.
Supersets
Use supersets to build muscle mass with fewer reps per set. Supersets are progressing from one exercise to another to work the same muscle groups without rest. For example, to build large thighs, or quadriceps at the front of the thighs, do lunges. Holding 20- to 25-pound dumbbells in each hand, step the right foot forward so the knee is bent to a 90-degree angle. Step back and repeat to the left side. Do only 10 reps. Immediately superset it by proceeding directly to leg press at three sets of eight reps each of a progressive ladder: 60, 70 and 80 pounds and back down. Finish with walking lunges with a lighter weight of 15 pounds in each hand for seven to 10 steps forward and back. Rest.
Body-Weight Exercises
Consider body-weight exercises against gravity that make the difficulty high but will require only a few reps to build bulk. For example, one-handed push-ups work the pectoralis major muscles of the chest, front of the shoulder muscles, anterior deltoids and some of the abdominals, or rectus abdominis. Place one palm on the floor and both feet wide apart. Place your other hand behind your back. Keeping your chest stiff and lower abs drawn in, lower down until your sternum hovers above the floor before pressing up. Do only eight to 10 reps on one hand before repeating to the other hand. Once this is easy, place both feet on a bench or even a taller platform and set one hand on the floor for elevated, one-handed push-ups.
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