Submitted By: dnabinn on May 10, 2017

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6 New Ways to Turn On Muscle Growth

Exercises vs. Methods

Newbies only think about exercises. Advanced lifters think more about methods, techniques, and principles. A rep is not a rep. A set is not a set. How is the rep performed? How is the set arranged? How is the weight manipulated? What's the lifting speed and contraction method? The answers can be the difference between making gains and stalling out. Think beyond exercises and reignite your progress. Try these training methods. 6 New Ways to Turn On Muscle Growth

1 – The 40 Reps Method

To keep making progress, you have to keep your body challenged in a way that forces it to adapt by getting bigger or stronger. To do this, the average person in the gym will change exercises or just try adding more weight to the bar. Both methods have their place, but there are other tools available too, like this one. When most people think of sets and reps, they think 6 New Ways to Turn On Muscle Growth

2 – 100 Rep Leg Presses, Every Training Day

Coach Florian Bianchi is known for training athletes and bodybuilders who dominate in the leg department. He shared one of his 6 New Ways to Turn On Muscle Growth

3 – The First Tension Principle

6 New Ways to Turn On Muscle Growth

4 – The Muscle Fiber Manipulation Method

One way to get muscles to really grow is to tap into those stubborn Type II muscle fibers. The problem? You need to totally exhaust your Type I muscle fibers first. Only then can you 6 New Ways to Turn On Muscle Growth

5 – The Regressive Range of Motion Technique

This is another gem from Christian Thibaudeau. Here's how it works: Start an exercise by doing a full range of motion. Do reps until you're close to hitting failure, then... Cut the range of motion in half and do partial reps. When you feel that you're about to hit failure in that partial range.... Cut the range of motion in half again (do quarter reps) until you finally hit total failure. Depending on the exercise, the partials will be done in either the top portion or bottom portion. For Size Gains Use a weight you can lift for 8-10 full reps before reverting to half and then quarter reps. For Size and Strength Gains Use a weight you can lift for 4-6 full reps before reverting to partial reps. This method allows you to use a decent amount of weight. Examples Squat: Full reps, then upper-half reps, then quarter reps Hamstring Curl: Full reps, then lower half reps, then quarter reps Biceps Cable Curl: Full reps, then lower half reps, then quarter reps Leg Press: Full reps, then upper half reps, then quarter reps Lateral Raise: Full reps, then lower half reps, then quarter reps Bench Press: Full reps, then upper half reps if you want to focus on delts and triceps. If you want to focus more on the chest, do quarter reps in the lower half of the movement. 6 New Ways to Turn On Muscle Growth

6 – The Mr. Olympia Routine

Okay, this one isn't

Effective Methods You Never Tried.

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