Making sure that all muscle fibers have been exhasuted during a given exercise is one of the difficulties that bodybuilder face. Only by pushing your muscles past their limit will you get the biggest gains.
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 up your exercises - All the muscle fibers in your body must be trained for maximum gain. Introducing a new exercise or changing the angle of a previous one (incline press etc) will help you achieve this.
3. Take shorter rests - taking shorter rests between exercises makes your muscles work much more intensely as it has had less time to recover.
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. 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. Get help from a friend - having a gym partner will help you push your body one or two more reps past your point of failure. When you are at the point of failure, your friend can assist you in doing one more rep than you normally would be able to do. - 16004
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 up your exercises - All the muscle fibers in your body must be trained for maximum gain. Introducing a new exercise or changing the angle of a previous one (incline press etc) will help you achieve this.
3. Take shorter rests - taking shorter rests between exercises makes your muscles work much more intensely as it has had less time to recover.
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. 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. Get help from a friend - having a gym partner will help you push your body one or two more reps past your point of failure. When you are at the point of failure, your friend can assist you in doing one more rep than you normally would be able to do. - 16004
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