ATL Fitness Club : Want Bigger Muscles ? There You "Grow!"

It's a cliche everyone's heard...and one that most fit men say may to themselves while checking out their reflections first in the morning: "Size matters."

Well for those of you who do that (and we won't ask you to raise your hand if you do) ... Here's a question: Have you ever wondered what it REALLY takes in the gym to increase the size of your...physique?

Well as frequent ATL Fitness Club gym rats who are continually searching for better diet ideas and workout suggestions ...We've recently uncovered (with the help of bodybuilding.com ) a new type of training style for lifting weights to increase mass . It's called "High Reps to Hugeness."

Here's how it works...When you're doing weight training in the gym,

• Do 2 sets of 15 on everything except for the first exercise of a workout.
• Do 1-2 warm-ups before your working sets.
• Then do two sets (or sometimes just one if it kicks your butt, until you can get 15 reps).
• Still go heavy, and sometimes, if necessary, use rest-pauses to get that "magic 15."

If you can usually get 15 reps, that's awesome...But if you fail beforehand, just rest and knock out the reps you owe "rest-pause" style! This may help prevent injuries in the gym, and the muscle stimulation should be more than enough to get bigger, leaner, and have a harder body.

Need a sample training schedule? We train Tuesdays through Fridays with Sundays and Mondays off (to better coordinate with our work schedules), so any five-day split, whichever days you can make it, will work fine. Our split is as follows:

• Sunday: Off
• Monday: Off
• Tuesday: Back
• Wednesday: Chest
• Thursday: Legs
• Friday: Shoulders/Traps
• Saturday: Arms

What about legs and abs, you ask? Well we do calves and abs every day that we train.

Our calf exercises are usually one of these, at 2 sets of 25 reps:

-donkey calf raises,

-seated calf extensions

-leg press calf raises

We do abs most days at 3 sets of 15-20 reps.

MAJOR TIP FOR SUCCESS: If you reach failure (let's just hypothetically say "10") reps, you should rack the weight, take 5 deep breaths, and then knock your final 5 reps. This is called a rest-pause set. The goal of this program is to always get 15 reps, NO MATTER WHAT (even if you have to rest twice)!

You may end up doing maybe 9 reps, take 5 deep breaths, do 4 more reps, take 2-3 deep breaths, and then complete your final 2 reps. The most important thing to do is consistently add weight to the bar while completing your 15 reps. And when you can complete 15 reps, guess what happens next? Yes, you can increase your weight (and yes, look even more like a badass in the gym!).

So if you're one of those fitness fanatics who is trying to bulk up from your workouts, try this "High Reps to Hugeness" routine. In less than one month, you will be lookin' like one BIG, BAD WOLF in the gym. We dare you to try it!

--The ATL Fitness Club

For more tips on nutrition , fitness , cardio , or strength be sure to check out (and register as a member for FREE on) our web site: ATLfitnessclub.com .