Are you not sure if you are doing your muscle and fitness training the right way? A common difficulty that a muscle builder experience is if each muscle has been trained optimally as it was meant to be during a certain exercise. It's only by achieving this that you can gain muscle mass maximally.

So, what is the solution? The solution is simple; increase your exercise intensity. This way your training will always be challenging and the motivation this will cause will ensure progress over time and the likelihood of regression will be reduced.

Now, what do we mean in tangible terms when we tell you to intensify your workout? Below we have outlined 8 proven methods of intensifying your muscle training exercises. Use them one by one or combine them in any thinkable way:

1. Change or Modify the Exercise

This method will ensure maximal muscle gains by training all muscle fibers. This can be done by modifying a certain exercise, for example changing the angel that you do it in or introduce a new exercise and add it to your workout session.


2. Reduce Rest Intervals

By giving the muscles less time to recover between the reps or before next exercise, you will increase the workout intensity.


3. Increase Resistance

Increasing the weight lifted in decent increments ensures the muscle is pushed beyond its previous point of failure. This way you'll maintain the muscle building process. If you are able to do six to eight reps without failure you should increase the weight.


4. Forced Reps

Forced reps mean completing one or more final reps after the point of failure has been reached. For attempting this you'll need the assistance of an experienced helper.

5. Pre-Exhaustion Training

If an exercise involves more than one muscle, the weakest muscle will make it impossible to work the primary muscle to failure. A good way to come around this problem is to exercise only the primary muscle first and then immediately move to another workout that trains the set of muscles to failure.


6. Use Isometric Contradictions

With isometric contractions we simply mean to hold the weight still at the point of failure. This way a static contraction is stimulated in the muscle.


7. Partial Repetitions

At the point of failure you are not capable to do the full range of movement in a certain workout. A technique that can still work your muscles beyond the point of failure is partial repetitions, which only uses a segment of the lift. This technique - especially used by advanced bodybuilders - prevents you from over training because you don't have to add extra routines to increase intensity.


8. Supersets Training

Superset training means performing two workouts for the same muscle group and without a rest between the workouts.When you have to utilize different muscle fibers greater growth in your muscle mass will be stimulated.


Implement these techniques in your muscle and fitness exercise regimen and you will feel more and more confident and end up doing the right things to maximize the growth of your muscles.

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by Gary Gui

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