Muscle Mass And Strength Increase- 10 Simple Tips For Great Results
Featured in this article are 10 tips to really increase leaving the
plateau behind, and increasing muscle mass.
When training you reach the point where completing 3 sets of 10, and
traditional straight sets, become maintenance as opposed to growth. Also,
no matter what supplements, how many times you train or for how long, you
are just stuck at the same point.
Those big lifts and muscle gains now become, what feels like, an
impossible target to reach!
Don’t worry because here at fitness tips we are going to help you
understand why, and also give you a few tips that will help you overcome
those annoying sticking points.
By following these, you will find you can gain mass and strength, also it
will boost confidence and determination to obtain your overall goal.
To tear through this plateau, you need to think unconventional. Many of
the tips I’m about to share with you go against everything you’ve read
before and some are opposite to what once worked for us at fitness
tips
. But that’s how we know hey can impact and work.
Only incorporate 1 or 2 of them for now and see how your body responds.
It is not necessary to implement more than two of these tips at once. Use
these tips when the original ones lose effectiveness.
Learn how to maximise muscle gain by stimulating your body with the
perfect nutrition and workout. Experiment with what it will take for you
to push through your plateau and start making size and strength
gains.
Here are 10 tips you can choose from to help you through your sticking
point and start growing again.
1. Change Your Programme:
Most of us get stuck in the same routine with our workouts, usually
beginning the week with chest, then back or arms next, and so on. For one
week, switch it around. Start the week with something you normally finish
with and vice versa.
For example, if you train chest on Monday and arms on Friday, swap it
around. Often a simple switch such as the order is enough to shock the
muscles and get them reacting how you want them to, with either growth,
strength or both.
2. Sets And Reps:
Are you finding yourself typically doing 4 sets of 8 reps? Why not change
it to, 8 sets of 4 reps.
The weight will have to be adjusted accordingly, but you will notice the
difference this small adaption of this technique can do for you. One week
at this, then go back to your normal rep and set scheme.
3. Focus On Whole Food:
fitness tips are not here to tell you that supplements aren’t having
positive effects on your workouts. There’s a good chance that if you’re
using the correct supplements, they are in fact making your workouts more
effective.
But, we want to let you know that come off the supplements entirely for
one week. Force your body to do it with only the intake of quality food.
It’s easy to rely on supplement intake and forget what a proper diet
is.
This will make you start paying attention. Food is the most anabolic
substance there is, so try to rely on a good clean diet opposed to
supplements.
4. New Bed Time:
Sleep is a key factor of when you really grow, so you must maximise this
time. For one week, try to work around your lifestyle, and go to bed two
hours earlier. In return, get up two hours earlier.
Ironically you’ll see just how much more you can accomplish during the
day as well as the influence this will have on your ability to build more
muscle.
5. The 50-Rep Set Technique:
For every exercise you do in your workout this week, add one set of fifty
reps at the very end. This will help you to adapt the habit of pushing
yourself to capacity.
This technique is very exhaustive on the system, so at the same time be
sure you’re eating and sleeping enough. Don’t forget to lower the weight
when using this method. The goal is to get to the fifty reps, regardless
of what you’re lifting.
6. Pre-Exhaust The Muscles:
Alternatively to the 50-rep set principle, try some pre-exhaust work.
Begin each exercise in your workout with a set of 75 reps using 50% of
your max weight.
Take 10 seconds rest after each block of reps until you reach a total of
75 reps. Use an isolation exercise. After doing this for a week, when you
return back to straight lifting, your strength will be increased
dramatically.
7. Set A ‘Must-Eat-Diet’:
If you don’t take in enough calories, you will not start to grow. For one
week, set a food intake that must be achieved each day and then try and
add other foods you can to increase portions.
For this week, aim for 12 eggs, 2 gallons of milk, and 2 large chicken
breasts every day. Try to eat more calories in a clean manor and start
growing.
8. Train To Failure:
You’ve no doubt read articles telling you to avoid failure as it’s the
short-track to over training. This is true, but when you’re always going
to direct failure with each lift you do. For this week, forget about
reps.
Lift until you can’t lift any more. Then rest and do it again for your
next exercise. You might not be able to finish your pre-set workout. Don’t
worry about it for this week.
Failure:
That point in an exercise at which you have so fully fatigued your
working muscles that they can no longer complete an additional repetition
of a movement with strict biomechanics.
9. Run Before Your Workouts:
Typically you want to save cardio until after your weight lifting. For
one week, try doing a ten minute hard run right before your weights.
This will boost your metabolism and cause your appetite to increase and
mentally put you into an intense mode to carry through the rest of the
workout. Try this technique along with the Must-Eat-Diet technique for
best results.
10. Start Yoga:
Yoga is a great way to boost your muscle building potential, and isn’t
just for women!
Yoga increases circulation, enhances range of motion, and will help to
reduce stress. All factors that go into building muscle. Try it for one
week and see if you don’t notice a difference.
Conclusion:
Don’t wait for results to happen. You have to do something, kick-start
the body, and get those results for yourself. Remember, the definition of
insanity is expecting a different result without doing anything
different!
Taking action will achieve growth, so don’t be that person on the
sideline who’s at the gym day in and day out but never has anything to
show for it.
