Getting The Most Out Of Your Weight Training
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. Increase resistance - increasing the weight lifted in meaningful increments ensures the muscle is pushed beyond its previous point of failure thus maintaining the muscle building process. Aim to increase the weight when you reach six to eight reps and failure does not occur.
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 the amount of rest between intervals - The level of intensity will increase if you give your muscles less time to recover before exposing them to more work.
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. 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. Try using isometric contractions - Holding the weight still at the point of failure to stimulate a static contraction in the muscle.
8. Get help from a friend - having a gym partner will help you push your body one or two more reps past your point of failure. When you are at the point of failure, your friend can assist you in doing one more rep than you normally would be able to do. - 17273
But here is a good path to follow to try and get the most out of your muscles:
1. Increase resistance - increasing the weight lifted in meaningful increments ensures the muscle is pushed beyond its previous point of failure thus maintaining the muscle building process. Aim to increase the weight when you reach six to eight reps and failure does not occur.
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 the amount of rest between intervals - The level of intensity will increase if you give your muscles less time to recover before exposing them to more work.
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. 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. Try using isometric contractions - Holding the weight still at the point of failure to stimulate a static contraction in the muscle.
8. Get help from a friend - having a gym partner will help you push your body one or two more reps past your point of failure. When you are at the point of failure, your friend can assist you in doing one more rep than you normally would be able to do. - 17273
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