Intense Muscle Building Workouts

One of the largest problems facing iron pumpers is how do they make sure that all muscle fibers have been hired and exhausted in a given exercise and it's only by achieving this that muscle gains can be maximised.

The easy answer is, you have work beyond failure and experience a higher level of coaching intensity than previously. This also makes sure that exercise routines remain challenging and continue to engender progress over a period therefore reducing the possibility of regression.

But how does one go about intensifying your coaching? Happily there is a proven path to follow as printed below:

1. Increase resistance – increasing the weight lifted in suggestive increments ensures the muscle is pushed beyond its prior point of failure thus keeping up the muscle building process. Attempt to increase the weight when you reach 6 to eight reps and failure does not occur.

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. Reduce rest intervals – giving the muscles less time to recover before exposing them to further work has the consequences of inflating intensity.

4. Pre-exhaustion – when an exercise involves several muscles the weakest will stop you from working the first muscle to complete failure. The answer is to first isolate and tire the first muscle before immediately moving to another exercise that works the set of muscles to complete failure.

5. Introduce supersets – this involves performing two exercises for the same muscle collection without a rest interval. This implies you've got to exploit different muscle fibers which stimulate bigger growth.

6. Use partial reps – at the point of failure you won't be able to complete the complete range of movement for a given exercise. Completing a partial rep that uses only a segment of the lift will still work your muscles outside the point of failure. This method is particularly handy to advanced body-builders as it allows them to increase intensity without adding additional routines that could cause overtraining.

7. Use isometric contractions – this involves holding the weight still at the point of failing to excite a static contraction in the muscle.

8. Employ forced reps – this involves completing one or more last reps after the point of failure has been reached. You'll need the help of an experienced aid to try this.

Once you have added these methods to your coaching program you will know you've done your best to maximise muscular growth.

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