Making sure that all muscle fibers have been exhasuted during a given exercise is one of the difficulties that bodybuilder face. Only by pushing your muscles past their limit will you get the biggest gains.
But here is a good path to follow to try and get the most out of your muscles:
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. Take shorter rests - taking shorter rests between exercises makes your muscles work much more intensely as it has had less time to recover.
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. 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. 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. - 15438
But here is a good path to follow to try and get the most out of your muscles:
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. Take shorter rests - taking shorter rests between exercises makes your muscles work much more intensely as it has had less time to recover.
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. 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. 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. - 15438
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