One of the biggest difficulties facing bodybuilders is how can they be sure that all muscle fibers have been recruited and exhausted during a given exercise and it is only by achieving this that muscle gains can be maximised.
But here is a good path to follow to try and get the most out of your muscles:
1. Increase the resistance of the weight you are using - Meaningful increments in the weights slowly pushes your body a little bit over the point of failure each time. Aim to reach 6 to 8 reps of an increased weight without failing.
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 the amount of rest between intervals - The level of intensity will increase if you give your muscles less time to recover before exposing them to more work.
4. Just before exhaustion - when you do an exercise that involves two or more muscles, the weaker one will tend to fail first. To get round this, exercise the primary muscle until it has become somewhat tired. Then do the multiple muscle exercise until failure.
5. Do supersets - supersets are done by doing two exercises without any rest in between them that focus on the same muscle groups but are different types of exercise. This will fully utilize all the muscle fibers in that muscle group.
6. Do partial repititions - You will not be able to complete the full range of movement for any given exercise once you reach the point of failure. Using only a segment of the lift by doing a partial rep will work your muscles beyond the point of failure. It allows you to increase intensity without adding extra routines that could cause overtraining.
7. Try using isometric contractions - Holding the weight still at the point of failure to stimulate a static contraction in the muscle.
8. Get help from a friend - having a gym partner will help you push your body one or two more reps past your point of failure. When you are at the point of failure, your friend can assist you in doing one more rep than you normally would be able to do.
But here is a good path to follow to try and get the most out of your muscles:
1. Increase the resistance of the weight you are using - Meaningful increments in the weights slowly pushes your body a little bit over the point of failure each time. Aim to reach 6 to 8 reps of an increased weight without failing.
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 the amount of rest between intervals - The level of intensity will increase if you give your muscles less time to recover before exposing them to more work.
4. Just before exhaustion - when you do an exercise that involves two or more muscles, the weaker one will tend to fail first. To get round this, exercise the primary muscle until it has become somewhat tired. Then do the multiple muscle exercise until failure.
5. Do supersets - supersets are done by doing two exercises without any rest in between them that focus on the same muscle groups but are different types of exercise. This will fully utilize all the muscle fibers in that muscle group.
6. Do partial repititions - You will not be able to complete the full range of movement for any given exercise once you reach the point of failure. Using only a segment of the lift by doing a partial rep will work your muscles beyond the point of failure. It allows you to increase intensity without adding extra routines that could cause overtraining.
7. Try using isometric contractions - Holding the weight still at the point of failure to stimulate a static contraction in the muscle.
8. Get help from a friend - having a gym partner will help you push your body one or two more reps past your point of failure. When you are at the point of failure, your friend can assist you in doing one more rep than you normally would be able to do.
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