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. Vary exercises - change up the exercises you do so that you aren't always using the exact some muscles. Varying the angle of the exercise like incline press helps as well.
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. Try doing supersets - This is when you do two sets of exercises (different ones) that focus on the same muscle without resting. This stimulates growth by utilizing different muscle fibers.
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. Isometric contractions - when you hold a weight still at the point of failure it stimulates 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. - 15438
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. Vary exercises - change up the exercises you do so that you aren't always using the exact some muscles. Varying the angle of the exercise like incline press helps as well.
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. Try doing supersets - This is when you do two sets of exercises (different ones) that focus on the same muscle without resting. This stimulates growth by utilizing different muscle fibers.
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. Isometric contractions - when you hold a weight still at the point of failure it stimulates 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. - 15438
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