Tips For Weight Trainers
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.
Here are a couple of tips to get you going in the right direction:
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. Reduce rest intervals - giving the muscles less time to recover before exposing them to further work has the effect of increasing intensity.
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. Do supersets - supersets are done by doing two exercises without any rest in between them that focus on the same muscle groups but are different types of exercise. This will fully utilize all the muscle fibers in that muscle group.
6. Do partial repititions - You will not be able to complete the full range of movement for any given exercise once you reach the point of failure. Using only a segment of the lift by doing a partial rep will work your muscles beyond the point of failure. It allows you to increase intensity without adding extra routines that could cause overtraining.
7. Try using isometric contractions - Holding the weight still at the point of failure to stimulate a static contraction in the muscle.
8. Employ forced reps - this involves completing one or more final reps after the point of failure has been reached. You will need the assistance of an experienced helper to attempt this. - 17274
Here are a couple of tips to get you going in the right direction:
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. Reduce rest intervals - giving the muscles less time to recover before exposing them to further work has the effect of increasing intensity.
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. Do supersets - supersets are done by doing two exercises without any rest in between them that focus on the same muscle groups but are different types of exercise. This will fully utilize all the muscle fibers in that muscle group.
6. Do partial repititions - You will not be able to complete the full range of movement for any given exercise once you reach the point of failure. Using only a segment of the lift by doing a partial rep will work your muscles beyond the point of failure. It allows you to increase intensity without adding extra routines that could cause overtraining.
7. Try using isometric contractions - Holding the weight still at the point of failure to stimulate a static contraction in the muscle.
8. Employ forced reps - this involves completing one or more final reps after the point of failure has been reached. You will need the assistance of an experienced helper to attempt this. - 17274
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