Gain Mass using Strength Training Routines

Gain Mass using Strength Training Routines

Check out the original article with pictures over at our strength training routines page.

Bust through a plateau by learning how to use strength training routines to your advantage!

It's all strength and muscle

Most exercises use stored potential energy generated from the eccentric contraction prior to concentric, this is what you may notice as a bounce at the bottom. How many times have you struggled to overhead press a weight for the first rep and the rest of the reps feel easier? This is because in the beginning of the set it's all muscle working and not momentum (stretch reflex). Simply by pausing for a second or 2 at the bottom of the eccentric you are eliminating the momentum and causing the muscle to contract without the aid of this stretch reflex thus making it work harder. This practice is used a lot in strength training routines.

Mechanical drop sets

Everyone knows what a drop set is right? Reducing weight after a certain amount of reps to keep on pumping extra reps. Another way that can be done is simply starting the hardest way to perform an exercise and then moving to an easier version to continue pumping reps. A perfect example would be dumbbell bench press set. First a set of incline press is done and immediately after hitting failure or 1-2 reps shy of failure, than the bench would be lowered so it would be flat. By doing this more reps can be performed. This can also be taken to another level by going to decline after the flat bench. This can be done to various exercises:

High bar squat to low bar squat

Overhand pull ups/row to under hand pull ups/row

Reverse curl to barbell curl

Romanian deadlifts to regular Deadlifts

Close grip bench press to regular grip bench press

Check out the original article with pictures over at our strength training routines page.

Partial reps

One of the most popular strength training routines is partial repetitions. This is when one performs the strongest part of the lift (Ex: top part of bench press). This works by strengthening connective tissue and by improving the body's ability to recruit muscle fibers. Always perform full R.O.M after the partial reps. excellent exercises to try partial reps are: Bench press, Squat, Deadlift, Standing press. The reps should be in the moderate (8-12). Note-do not perform more than 6 weeks of partials due to the high stress it inflicts

Speed is what you need

Increasing the speed of a lift is increasing the amount of muscle fibers being recruited, this is why speed is a major factor in most

strength training routines. It is also why weightlifters and powerlifters are stronger than bodybuilders similar in size. You might ask "but I don't care how strong I am, how will this help me?" By improve power out up you

have more muscle fibers at your disposal to fryso more muscle fibers recruited=more potential for growth.

So increasing power output is achieved by including some plyometric work to your workout. A few good examples of plyos are med ball chest pass, med ball slams, depth jumps, dynamic bench/squat/deadlift

An important thing to keep in mind is that plyos cannot be done when muscles/CNS are even slightly fatigued, so always to be done prior to lifting or at least 48hrs after a heavy workout. Also no more than 5 reps at 1 go and decent recovery time is needed.

Check out the original article with pictures over at our strength training routines page.

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