Going Further In Your Muscle Building Workout

Bodybuilders often worry if they have recruited and exhausted all muscle fibers during a workout.


You simply need to go further in your workout. This also ensures that workouts remain challenging and continue to engender progress over time thus reducing the likelihood of regression.


So how do you intensify your training? Fortunately there is a tried and tested path to follow as outlined below:


Increase resistance By increasing the weight, you push your muscles to work harder. When failure doesn't occur during six to eight reps, increase the weight.


Vary the exercise To achieve maximal gains all muscle fibers in a body part must be trained. You can do this by changing the angle of a current exercise or trying a new exercise.


Try to decrease your rest intervals Giving the muscles less time to recover before exposing them to further work has the effect of increasing intensity.


Muscle pre-exhaustion In an exercise that involves two or more muscles, the weakest muscle will prevent the strongest one from 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.


Try doing supersets Supersets are two exercises for the same muscle group, which are done without resting in between. This means you have to utilize different muscle fibers which stimulate greater growth.


Use partial reps At the point of failure you will not be able to complete the full range of movement for a given exercise. Partial reps lets your muscle work beyond the point of failure. This technique is especially useful to advanced bodybuilders as it allows them to increase intensity without adding extra routines that could cause overtraining.


Use isometric contractions Isometric contractions involve holding a weight still at the point of failure until a static contraction occurs.


Do forced reps This involves completing one or more final reps after the point of failure has been reached. You'll help from an experienced helper with this.


Once you have added these techniques to your training regimen you'll know you've done your best to maximize muscle growth.

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