Just start easy. So easy that you don’t get fatigued at all. Then go for a new weight level.
Lets say you are starting with bench. Warm up with one set just the bar, do fifteen or how ever many you want to warm up but incur no fatigue.
Then put your starting weight on the bar and do five reps. Add ten lbs and do five more. The secret is to get the muscle used to a heavier weight and stop before you get fatigued. Keep adding weight until you only get one or two reps. This is your max. Add one pound and see if you can get one rep. This is the weight that will trigger the HGH release. This is triggered when your body has a failure to deliver on a strength task.
Failure to deliver is what tells your body that it has to grow.
And remember that the HGH which your pineal gland releases for this growth is also the secret to eternal youth. Go ahead Google it, you’ll be amazed at the benefits you can receive by triggering HGH.
So every time you lift weights for a period of 4-6 weeks you are going to warm up with sets of five getting the muscle ready and then increase your max lift by 2-5 lbs. That’s it. Do this with every lift. Curls, Shoulders, Triceps, legs everything. Just warm up with sets of five and keep going up in weight until you fail at two reps. Then go for one max rep and log this is your max life. Each week increase it by several lbs. One max rep with a higher weight is your goal for every lift for a period of 4-6 weeks. Then you change the routine for definition.
After the max rep you can ladder down. This means removing the weight and going for sets of lighter weights with higher reps. This is easier on a machine, just move the peg and go. If you are alone without a spotter machines work great for this. After maxing out at one rep you ladder down fast. Rest ten seconds and drop the weight. Keep going down until you get a set of ten. Then you should be burning.
Congratulations you have built muscle mass with heavy weight. But you also triggered the hormone of eternal youth by failing to deliver on your max set. Failure is our goal. And you have defined your new muscle mass with the ladder down exhaustion after the max set. The exhaustion of laddering down rapidly, enhances your heart and lung health.
After four to six weeks of this routine do something different for two or three weeks. Anything will work, different is the key to muscle growth and strength. Usually after my building month I do massive reps for definition, or you can change the lifts for a few weeks. The point is to break up the routine and shock the muscles into growth. To break up the habit of 1 rep max lifting I may sit on a machine and just try to get a hundred reps. This is an interesting way to do things, you just decide to get your hundred as fast as you can. Start with a weight that burns you at 15 reps, rest a minute and go up in weight. Keep counting. I usually hit my heaviest weight at 50 reps and then start laddering down the weight.
On the way down I rest for ten seconds between sets. I try to keep that burn going. And then finish strong with a set of at least ten reps to reach the goal of 100. After two to three weeks of this I go back to strength training with the 1 max rep philosophy.