Add Intensity To Your Muscle Building Workout

Add Intensity To Your Muscle Building Workout



Add Intensity to​ Your Muscle Building Workout
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 maximised.
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​ engender 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. Preexhaustion 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 overtraining.
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.
Once you have added these techniques to​ your training regimen youll know youve done your best to​ maximize muscle growth.




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