More Muscle Growth Training Advice
If you didn't get enough muscle growth training tips in my recent article about muscle
growth training, then take a look at the goodies I have install for you this week...
21's
Another way to vary the stress on the working muscles is the '21s' system. In this technique, a series of half-repetitions and full repetitions are performed in the following way.
Taking barbell curls as an example, you would take a moderate weight (one that would allow about 10-12 full-range reps under normal circumstances), and perform seven (or more) half-reps from the start to midpoint of the exercise. Seven (or more) half-repetitions from the midpoint to completion of the curl are then performed (without rest), followed by seven (or more) full-range repetitions (again, without rest from the half-reps).
The lactic acid build-up in the muscle generated by this is quite phenomenal (as you'll find out from the amount of pain (burn) you'll feel by the end of the set), and is an effective technique for 'shocking' the muscle into further growth via the unusual stimulus.
Partial Repetitions
The use of partial repetitions allows you to use extremely heavy weights over a limited range of motion, and/or to attack a sticking-point in the range of motion of an exercise within which you are attempting to get a great deal stronger. The use of partial reps is particularly useful in forcing the muscles to handle unusually heavy weight, so forcing adaptation through the increased workload.
This technique can be used very effectively with the aid of a 'power rack', an extremely useful piece of equipment, and one that I feel is seldom used by the average bodybuilder, which is very unfortunate, considering the leaps in progress that can be made with its use (in moderation).
A 'power rack' is basically a very strong metal frame, within which pins can be inserted at various heights, and a suitably loaded barbell rested across these pins at the desired height for the exercise in question. This then allows partial repetitions to be done on such exercises as the squat, bench press and deadlift in the strongest range of motion (usually near the top of the lift) with extremely heavy weight compared to what could be lifted through a full-range of motion.
Heavy partials such as these will expose your muscles to a new and unusual stress, increasing growth stimulation, and will also, with time, increase the ability of your central nervous system to recruit muscle fibres during exercise, which will lead to strength increases over the full-range of motion of the requisite exercises. The stimulus of the heavy weight will also help increase tendon and connective tissue strength - very important when training hard.
Another use of the 'power rack' is to enable you to surpass a sticking point in an exercise, as mentioned, by doing partials within this sticking point of the exercise. For instance, in the bench press, you may have difficulty at the start of the movement in getting the weight moving, or at the midpoint, or even near lockout. In order to overcome such problems, you would set the pins at the position in the movement which you find most difficult to do the partial reps.
This forces you to move the weight at the most difficult part of the movement from a dead-stop (very tough), and ensures that this problem part of the lift gets maximum attention. In this case, you will have to experiment to find a weight with which you can get a reasonable number of reps with at your weakest point, and progressively increase the resistance over time until that sticking point becomes a thing of the past.
More Muscle Growth Training Advice
By: Mick Hart
Why Take The Seo Training What Do You Know About Personal Training In Australia? Non Traditional Training Systems Techniques For Gun Training In Mississippi Training Tips For Increase Tempo During Exercises Athlean X training system Adding Resistance Training To Your Workout Juvederm Training: Elite Ambt Provides Comprehensive Dermal Fillers Training Reloxin Training From Elite Ambt: Instruction On The Latest Dermal Fillers Restylane Training: Elite Ambt Offers Complete Dermal Fillers Training Options Making Money From Training "little Theatre" Fire Training "interest Groups" Only For The Exercise Dog Agility Training