Welcome back to GSI!
A few days ago I went over some advanced weight-lifting splits (one body part per day) as well as the importance of negative reps and how to properly perform them among other things. Read on for more ways to shock your body, gain strength and build muscle…
5 Advanced Muscle Building Tips
This is a type of training that you can incorporate into all your bodybuilding routines. It works particularly well for the power lifts that incorporate the big muscle groups, such as deadlifts, bench presses and squats. That’s because you need to do four to five sets for each exercise.
Here’s how it works…
As the name implies, you need to think of the sets you do for each exercise as the building blocks of pyramid. At the bottom of the pyramid (the first set), you’ll do light weights and high reps. With each new set you’ll add weight, which will naturally drop the number of reps you’re able to do.
So here’s what five sets might look like:
Set 1: 15-20 reps
Set 2: 10-13 reps
Set 3: 8-10 reps
Set 4: 4-6 reps
Set 5: 2-3 reps
The first set is nice and easy, and it gets your blood pumping and your specific muscles warmed up for the harder sets. Then you keep increasing the weight on each set so that you do fewer reps for each set. (Note: You don’t have to increase the weight too much, because your muscles are already starting to get fatigued.)
Read on for more unique muscle building tips…
Do your sets as usual. At the end of each set, be sure to reach failure on the last rep. At this point, add more weight and go to failure again. You should add enough weight so that you can only crank out an extra one to three repetitions at most.
Here’s another way to get just a bit more out of each set…
Do your set as usual, being sure to go to failure on the last rep. Once you’ve gone to failure, then do one more partial rep. Do as much of the rep as you can. For example, if you’re doing a bicep curl, do as much of the curl as you can complete, even if you can just move it a couple inches.
TIP: Be sure to maintain good form. In other words, don’t start “swinging” the body, using momentum or force to get it going. Stick with slow and controlled reps using proper form.
Here’s another muscle building technique you can use to shock your body. Here’s how it works…
Usually you take about a one minute rest between sets and do a one or two minute rest between exercises. When you do super sets, you do two sets back-to-back with no rest in between. There are two ways to do this:
- Do two sets (or two different exercises) that target the same muscle group. For example, you do a set of tricep dips immediately followed by another tricep exercise (such as close-grip bench press)… with no rest in between. Naturally, because you’ve exhausted the muscle on the first set, your second set won’t be as strong. This works on the same principal as techniques like partials and pyramid training.
- Do two sets that target opposing muscle groups. For example, here you might do a back lift followed immediately by a chest exercise, with no rest between the two sets.
That’s it for this time. Stay tuned-more no fluff training advice and videos to come!