You face one of the biggest challenges to body builders in that all muscle fibers must be exhausted to have the best muscle gain.
Here are a couple of tips to get you going in the right direction:
1. Restance increase - increase the resistance of the lifted weights in small increments. When you reach six to eight reps and you don't fail, that's a good number to stop at and then repeat when you can do more.
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. 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. 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. - 16083
Here are a couple of tips to get you going in the right direction:
1. Restance increase - increase the resistance of the lifted weights in small increments. When you reach six to eight reps and you don't fail, that's a good number to stop at and then repeat when you can do more.
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. 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. 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. - 16083
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