Advanced Muscle Building Techniques
If you are like most bodybuilders the straight sets you have been doing have made noticeable changes in you physique, but now you have plateaued. You have been using the same muscle building techniques that have brought you great results week after week and month after month. It’s inevitable that sooner or later your body will become used to you normal training routine and refuse to grow. Your muscles have built up a tolerance to your Weight Training Programs .
What now? Its time for advanced muscle building techniques. You need change to keep your body guessing and your muscles growing.
One of the easiest and simplest ways to encourage new muscles to grow is to alter the time of day you work out. Your body is a marvelous machine that adapts to routines that are repetitive. Your body knows to expect that every Friday at 10:00pm you will be doing your usual routine at the gym. A simple change in your workout time can very often kick start your body into new growth.
Change the order of your exercises. Do you recall the very first time you started your routine? I'll bet your muscles were pretty sore the first couple of weeks. As time passes by your muscles become used to the same routine, and that soreness decreases over time. Your muscles are building up a resistance to your routine. To shock your muscles into new growth change the order of your routine. Lets say you are always stating off with the bench press and then performing incline benches. Switch the order and see how your muscles respond.
Try changing your sets and reps. This is one of the est ways to increase the intensity of your routines. If your used to doing 3 sets of 8 reps on the squat rack experiment with adding an additional set at the end of your routine. Along with this, change up your rep ranges. In the above example in the last set on the squat rack drop the weight 20lbs and increases your reps to 15. This should make your legs burn!
Try sticking some negatives at the end of each set. This is a fantastic way to fully exhaust a muscle group. Certain exercises like curls are great for this. Once your muscle group has reached positive failure for a set, perform a few negatives at the end for total failure. Always make sure you have a spotter present when performing negatives.
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