Secret Bag Of Tricks For Building Muscle Fast
Have you been trying to open the muscle-building vault and finding yourself locked out
? Are you still looking for the right combination of training, technique, and recovery that produces uninterrupted results? It happens to all of us--we follow the standard rules of muscle building, we train heavy on basic exercises but progress comes slowly--if at all.
It's time to end the confusion and jolt your progress.
How? Heavy training covers one factor responsible for muscle growth. To slash through training barriers and open the vault to the muscle growth zone, you need a radical approach. Can you relate to one of the following scenarios?
Scenario number one: You find building muscle difficult no matter how hard or heavy you train. You classify yourself as a 'hard-gainer' or someone with less than optimal genetics for building muscle.
Scenario number two: You've been training for a while and made good gains and them bam... your progress came to a screeching halt like you've run head-on into a speeding train. That was six months ago, and you haven't made appreciable progress since.
Scenario number three: You've made good progress throughout 'most' of your physique, even built a good amount of size but one or two body-parts are lagging way behind the rest of your physique. You don't get a good pump in those muscle groups, and you don't feel the muscle working very well.
How to Slash Training Barriers in 3 Steps
So what's missing? Standard approaches to building muscle work the muscle fibers. That's a good base. For optimal progress you also need to: develop the capillary network to give you an explosive pump; ignite the nerve supply so you can feel your training better and contract each muscle more forcefully; amplify you're body's natural anabolic mechanisms, namely testosterone and growth hormone.
When you enter the muscle growth zone, you'll have more control over the muscle and the capillaries will transport nutrients more effectively for muscle growth and repair. You'll pull the trigger on new muscle growth and unleash a surge of new gains. Here are 3 techniques to fire-up muscle growth factors that may have been lying dormant for years.
First up is Constant Tension. Wow, I can't understand why this technique fell out of favor. Probably because some exercise purists didn't understand that time under tension has a profound affect on natural anabolic mechanisms. The technique was popular in the '60s and '70s among trainees with freaky development.
How to apply it: Let's say you're doing incline bench presses. Stop the bar about a half an inch before it touches the chest on the downward motion and press up stopping again about an inch or even 2 inches short of locking out. This keeps the tension on the chest muscles throughout the set and eliminates the short rest that you get at the top and bottom of a movement. It's effective for any kind of press, pull, squat, curl or extension. Warning: This fast muscle building technique causes a burn like you've been poked with a branding iron. The results are worth it.
Next on the agenda, 10 sets of 10. This one has been responsible for even seasoned trainees gaining 10-15 pounds of muscle in 2 to 3 months. It causes a crazy pump, floods nutrients into the muscle and causes a release of growth hormone and testosterone.
How to apply it: Take one exercise on a body part and try to pick a weight that allows you about 20 reps. Instead, perform 10 sets of 10 reps with only 30 seconds rest between sets. Do the same for all body parts.
Okay, last technique, shock supersets! This is a crazy type of superset done to shock new muscle growth.
Here's how to apply it: Let's take back training as an example. After a week or two of heavy training for your back, you're primed for growth. A week of shock sets is the 'tip of the day'. Perform shock supersets by doing a set of 15 to 25 reps of close-grip pulldowns and with no rest go directly into dumbbell pullovers. Rest only 30-seconds, then do another cycle of those two exercises. Perform three supersets. Now take wide grip pulldowns and shock superset them with two-arm bent dumbbell rows again for 3 sets of 15-25 reps each.
Try cycling these techniques into your workouts for about 2-to 3 weeks each and set yourself up for a surge in muscle growth.
by: Dave Young
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