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 the resistance of the weight you are using - Meaningful increments in the weights slowly pushes your body a little bit over the point of failure each time. Aim to reach 6 to 8 reps of an increased weight without failing.
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 the amount of rest between intervals - The level of intensity will increase if you give your muscles less time to recover before exposing them to more work.
4. Just before exhaustion - when you do an exercise that involves two or more muscles, the weaker one will tend to fail first. To get round this, exercise the primary muscle until it has become somewhat tired. Then do the multiple muscle exercise until failure.
5. Try doing supersets - This is when you do two sets of exercises (different ones) that focus on the same muscle without resting. This stimulates growth by utilizing different muscle fibers.
6. Partial reps - partial reps are when you are at nearly at the point of failure but instead of doing a complete rep, you do a partial rep. This will make your muscles still work past the point of failure without having to add new exercises
7. Use isometric contractions - this involves holding the weight still at the point of failure to stimulate a static contraction in the muscle.
8. Do one more rep than possible - Going past the point of failure by doing one more rep will need the help of a friend. Once you have reached the point of failure, your assistant can help you go just past the point of failure to complete one more rep. - 15683
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 the resistance of the weight you are using - Meaningful increments in the weights slowly pushes your body a little bit over the point of failure each time. Aim to reach 6 to 8 reps of an increased weight without failing.
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 the amount of rest between intervals - The level of intensity will increase if you give your muscles less time to recover before exposing them to more work.
4. Just before exhaustion - when you do an exercise that involves two or more muscles, the weaker one will tend to fail first. To get round this, exercise the primary muscle until it has become somewhat tired. Then do the multiple muscle exercise until failure.
5. Try doing supersets - This is when you do two sets of exercises (different ones) that focus on the same muscle without resting. This stimulates growth by utilizing different muscle fibers.
6. Partial reps - partial reps are when you are at nearly at the point of failure but instead of doing a complete rep, you do a partial rep. This will make your muscles still work past the point of failure without having to add new exercises
7. Use isometric contractions - this involves holding the weight still at the point of failure to stimulate a static contraction in the muscle.
8. Do one more rep than possible - Going past the point of failure by doing one more rep will need the help of a friend. Once you have reached the point of failure, your assistant can help you go just past the point of failure to complete one more rep. - 15683
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