You already know that muscle mass building is rough work.
You don't need me to rub that in! But let's chat about some effective methods to kick your results into the stratosphere.
You do want results right? Good.
Glad we're on the same page.
Let's continue: 1.
Increase resistance in proper intervals Your goal when lifting is to recruit as many muscle fibers as possible into each movement.
However, some trainee's take this too far and try to max out each time they're in the gym.
This is workout suicide! Instead of trying to make huge jumps and killing your form, why not instead move the weight up in smaller but more regular intervals? This will keep your intensity level high without sacrificing your form.
The rule of the day is that if you have to 'swing' the weight to get it moving, you're doing it wrong! 2.
Modify rest intervals Let's say you've hit a bit of a wall, and cannot seem to up your reps on a particular movement.
Do you throw in the towel? Of course not! You can still increase the intensity of your movement by decreasing your rest period between sets! Do you normally rest 45 seconds - 60 seconds before your next set? Why not decrease this period to just 30 seconds, or even less? This will make a difference.
3.
Static reps Here's another method to increase intensity when you can't seem to hammer out even one more rep.
Just prior to failure, hold the weights in position and focus on flexing, or squeezing the muscle to activate as many muscle fibers as possible.
This particular movement is very effective, but should not be over-used.
Use static reps sparingly for maximum results.
(Some may refer to these as isometric contractions) There are many additional methods that can be introduced into your muscle mass building program.
However, super sets, forced reps and other advanced movements should be reserved for later down the road once you are comfortable that you've built a strong core.
You'll know when you get there! Want some additional tips on muscle mass building? We have just the thing you need: