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10 Training Tips For Faster Muscle Growth- Muscle Building Tips Massillon, OH

Editorial Staff February 6, 2013 Sports Performance Comments Off on 10 Training Tips For Faster Muscle Growth- Muscle Building Tips Massillon, OH
10 Training Tips For Faster Muscle Growth- Muscle Building Tips Massillon, OH

One of the biggest difficulties facing bodybuilders is how can they be sure that all muscle fibers have been recruited and exhausted during a given exercise and it is only by achieving this that muscle gains can be maximized.

The simple answer is, you have work beyond failure and experience a higher level of training intensity than before. This also ensures that workouts remain challenging and continue to progress over time thus reducing the likelihood of regression.

But how do you go about intensifying your training?

Fortunately, there is a tried and tested path to follow as outlined below:

1. Increase resistance – increasing the weight lifted in meaningful increments ensures the muscle is pushed beyond its previous point of failure thus maintaining the muscle building process. Aim to increase the weight when you reach six to eight reps and failure does not occur.

2. Change the exercise – to achieve maximal gains all muscle fibers in a body part must be trained. Changing the angle (e.g to incline bench press) or introducing a new exercise will stimulate growth.

3. Reduce rest intervals – giving the muscles less time to recover before exposing them to further work has the effect of increasing intensity.

4. Pre-exhaustion – when an exercise involves two or more muscles the weakest will prevent you from working the primary muscle to failure. The answer is to first isolate and tire the primary muscle before immediately moving to another exercise that works the set of muscles to failure.

5. Introduce supersets – this involves performing two exercises for the same muscle group without a rest interval. This means you have to utilize different muscle fibers which stimulate greater growth.

6. Use partial reps – at the point of failure you will not be able to complete the full range of movement for a given exercise. Completing a partial rep that uses only a segment of the lift will still work your muscles beyond the point of failure. This technique is especially useful to advanced bodybuilders as it allows them to increase intensity without adding extra routines that could cause over-training.

7. Use isometric contractions – this involves holding the weight still at the point of failure to stimulate a static contraction in the muscle.

8. Employ forced reps – this involves completing one or more final reps after the point of failure has been reached. You will need the assistance of an experienced helper to attempt this.

9.  Use Drop Sets – this promotes training until (near) failure or until technique breaks down, then drop the weight in order to continue.  Experienced assistance is needed in order to maximize this format.

10. Reverse Pyramids – this could be my favorite method for promoting both strength and growth. Example: With your bench, start with 60% 1RM, warmup with 8 reps. Second set go to 70% x 5 reps. 3rd set, go as heavy as you can go for 3-5 reps. Set four at 60% x 12 reps. 5th set at 50% x 10 reps. 6 set at 40% x 8.

 

Once you have added a few of these techniques (or all of them;) to your training regimen, you’ll know you’ve done your best to maximize your muscle growth.

There all tried and tested!  Class is over… Time to get to work!!

 

 

#tspc

 

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