Advanced Techniques for Muscle Building
If you are like most bodybuilders the straight sets you have been doing have made noticeable changes in you physique, but now you have plateau. You have been using the same muscle building techniques that have brought you great results week after week and month after month. It’s inevitable that sooner or later your body will become used to you normal training routine and refuse to grow. Your muscles have built up a tolerance to your Weight Training Programs.
What now? Its time for advanced muscle building techniques. You need change to keep your body guessing and your muscles growing.
One of the easiest and simplest ways to encourage new muscles to grow is to alter the time of day you work out. Your body is an incredible piece of machinery that adapts to repetitive routines. Your body knows to expect that every Friday at 10:00pm you will be doing your usual routine at the gym. A simple change in your workout time can very often kick start your body into new growth.
Change the order of your exercises. Do you remember the first time you started your routine? I’ll bet the first few weeks your muscles were pretty sore. As time passes by your muscles become used to the same routine, and that soreness decreases over time. Your muscles are building up a resistance to your routine. To shock your muscles into new growth change the order of your routine. For arguments sake lets say you are always stating off with the bench press and then performing incline dumbbell benches. Change the order and see how your muscles respond.
Try changing your sets and reps, this is by far, one of the easiest ways to increase the intensity of your workouts. If you�re used to doing 4 sets of 10 reps on the squat rack try adding an additional set at the end of your routine. Along with this, change up the ranges on your reps. In the above example in the last set on the squat rack drop the weight 20lbs and increases your reps from 8 to 15. This should make your legs burn.
Try sticking some negatives at the end of each set. This is a superb way to fully exhaust a muscle group. Certain exercises like curls are great for this. Once your muscle group has reached positive failure for a set, perform a few negatives at the end for total failure. Always make sure you have a spotter present when performing negatives.
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