By: Dan Miller
One of the hardest things facing bodybuilders
these days is how can they be absolutly sure that your recruiting all
three groups of muscle fibers and exhausting them during any given
exercise. It's only by achieving this that muscle gains can be
maximised.
The simple answer to this question? You have work beyond failure and
work at a higher level of training intensity then your previous workout
. Doing this also guarantees that your workouts remain challenging and
continue to engender progress over time effectively reducing the
likelihood of regression.
But how do intensify your training? It's easire then you may think. Fortunately there is a tried and true path to follow:
1. Increase the resistance - increasing the weight or the amount of
repititions in meaningful increments ensures the muscle is pushed
beyond its previous point of failure. Which make sure your progressing
the muscle building process. Aim to increase the weight when you hit
six to eight reps and failure does not occur.
2. Change up the movement - to achieve the most gains all the muscle
fibre in a body part must be trained. Changing the angle of a movement
(e.g to incline bench press) or a completley different variation of any
exercise will stimulate growth.
3. Reduce your rest intervals - giving the muscles less time to
recover before exposing them to further work has the effect of
increasing intensity. This strategy also creats an oxygen debt and
keeps fat burning hormone levels high in the blood stream.
4. Pre-exhaustion - when an exercise involves two or more muscles
groups the weakest one will prevent you from working the primary muscle
to failure. The answer is isolation. First isolate and tire out the
primary muscle group before moving on to an exercise that works the
second group of muscles to failure.
5. Introducing super sets - this involves performing two exercises
for the same muscle group without a rest interval or atleast a small
one. This means you have to utilize every possible muscle fiber,
stimulating greater growth.
6. Use partial reps - at the point of failure you won't be capable
of completing the entire range of movement for any given exercise. So
completing a partial rep with a small range of motion will still work
your muscles beyond failure. This technique is especially useful for
advanced bodybuilders because it allows them to increase the intensity
without adding extra routines that could cause overtraining.
7. Isometric contractions - involves holding the weight perfectly
still at the point of failure to stimulate a static muscle contraction.
8. Utilize forced reps - completing one or more final reps after the
point of failure is reached. You'll need some assistance from an
experienced helper to for this.
Once you've added these techniques to your training you'll know you've done your best to maximize muscle growth.
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