1. Increased Muscular Tension
The conscious flexion of the working muscles over the entire range of motion causes an increased muscular stimulation. This technique particularly suits isolation exercises.
Thus, for example when doing Arm Curls, an extra tightening of the arm flexing muscles at the end of the concentric phase will increase the stimulus to the biceps.
In general, the eccentric part of a movement should be done slowly and deliberately under high muscular tension, which in turn leads to a higher training level, a more intense workout and an improved development of strength and muscle mass.
2. Final ContractionsFinal contractions can lead to up to 30% increased muscular stimulation. Simply do 3-5 partial repetitions with almost extended joint positions after finishing a set.
For example, after the last repetition of the lat pull-down exercise, before dropping the weight, do a few repetitions in the upper part of the movement. You can apply this technique to almost any strength exercise.
3. Train ComplexA high and complex effort, and thus progressively higher workload is critical to muscular development.
You can move the highest weights during basic compound exercises that stimulate many muscles simultaneously and that involve functional movements.
|Complex Exercises For The Upper Body||Complex Exercises For The Lower Body|
4. Train StandingTry to do as many exercises as possible in standing position, because it requires and triggers the development of a larger number of stabilizing muscles, especially core muscles.
It is important to keep up a correct training technique and to avoid any swinging. This is particularly suitable for the training of the shoulders and arms, for example, Shoulder Presses with Barbell or Dumbbells, Lateral Raises, Arm Curls and Triceps Extension.
3. Variation: Heavy - Light - HeavyTo build muscles, it is important to use heavy weights and to train a the range of 5-8 repetitions.
However, muscles need some training variety to constantly develop and to grow.
Switch between heavy load training on the one hand and training with lighter weights on the other. Performing many repetitions with relatively light weights leads to better blood circulation within the affected muscles, resulting in an improved oxygen and results nutrient supply and thus promotes muscle growth.
A very simple and effective method is a permanent heavy weight training in combination with a once per weekly high-rep workout for all major muscle groups.
5. Effective RestingIn order to complete the necessary training volume in minimum time you may want to take advantage of the breaks between sets.
Here you either train the corresponding antagonist or any weaknesses, such as Calves or Abdominal Muscles.
Short and intense workouts cause a higher production of hormones that are involved in muscle building.
6. Eat MoreTo gain weight, you need to take in more energy than you consume. Therefore you need to eat more and you need to eat the right food.
To maximize the calorie intake eat mainly foods with a high energy density. Foremost amongst these are healthy fats such as olive oil, canola oil, nuts and peanut butter.
In addition, a sufficient supply of proteins is important. If you cannot meet the daily requirements through diet, it makes sense to resort to supplements, such as protein shakes.
If you are not able to take in large enough amounts of calories through solid food, you need to drink more energy-dense fluids. Drink plenty of milk, preferably whole milk, since the combination of protein and a little more fat leads to a longer digestion time in the stomach, and thus provides more energy of a longer time. Otherwise, high-calorie juices and self-made smoothies, such as milk with oatmeal and fruits, prepared in mixer, are an excellent source of energy.
7. Drink MoreMuscles consist to 65% of water. Your muscles won´t grow without a sufficient water supply.
The complete protein and fat metabolism is based on an adequate fluid intake. To effectively build muscle mass, you need to dink 1 liter of water per day per 20 kg of body weight.
8. Rest MoreReduce the calorie consumption besides the strength training to a minimum. Avoid long cardio units.
Train hard and be lazy for the rest of the day. To ensure a good recovery and muscle growth you need to sleep about 8 hours per night.
9. Eat Directly After TrainingAfter each intense workout, the muscles are hungry for glycogen and amino acids. Fulfill these needs promptly.
To make the most of the time window of about 15 minutes, you should either have a full meal, or alternatively drink a whey protein shake together with with rapidly digestible carbohydrates.
10. Think BIGUltimately, it is important to be convinced of your own performance and muscle growth.
Imagine to already own the desired muscles. Visualize it every day. The right mental cinema provides the necessary motivation.
Set the right priorities in terms of muscle building and developing a certain unwillingness to compromise, that is do everything necessary to reach your goal and to avoid any actions that prevent you from growing muscles.