5 Sneaky Muscle Building Tricks To Ignite New Muscle Growth
April 7, 2010 by Jamin Thompson
Filed under Muscle Building, Recent Posts
Today I’ve got a killer post for you from my good buddy Vince Del Monte, creator of Maximize Your Muscle, with 5 untapped strategies you can use right now to build new lean muscle.
Try one out today and let me know how it goes!
Untapped Target #1 – Volume Lifting
The reason it works: cumulative fatigue, hormonal production, and achieves a good pump. If you understand the importance of pre and post workout nutrition, jamming your muscles with workout drinks that include dextrose and amino acids, then guess what?
Increase blood flow to a specific muscle will increase the amount of aminos being pumped into that muscle and it will significantly increase amino uptake. This means a much more anabolic (muscle building) response to your workout.
How to make it work: maximize the pump as well as muscle fatigue.
Methods you can experiment with: regular sets in the 8-10, 10-12 and 12-15 rep ranges, drop sets, pre-fatigue (super set isolation plus multi-joint), post fatigue (superset multi-joint plus isolation), giant sets.
(3 sets in a row for the same muscle group), slow reps ( 6 seconds up, 6 seconds down), “burns” (partial reps added at the end of a regular set).
Other details: 30-60 seconds between sets (or less). Do not chase after a pump in each set. Strategically place it at the end of each workout for your very last set and this will greatly increase the rate of muscle gain.
Untapped Target #2 – High Intensity Lifting
The reason it works: muscles “fail” and sometimes you go beyond failure with a training partner after your muscles have given up.
Carrying a set to 100 percent of your momentary ability is the single most important factor for building size and strength. Working to this “point of failure,” when another rep is impossible despite the greatest effort, ensures that you pass the “break-over point,” a point in the set below which growth cannot be stimulated, and above which growth will be stimulated. Once you transcend this break-over point in the area of intensity, your results will increase geometrically. The more often you crash through this break-over point, the more rest you will need.
How to make it work: short, straightforward, gut busting and infrequent workouts – twice a week going down to once a week if necessary. Usually you break your body parts up into full body workouts or into a 2-day split and only one exercise is used per body part.
Methods you can experiment with: Anything you do to make the workout harder will be a step in the right direction. Raising the intensity factor in your workouts can be done in three ways:
1) By progressively increasing the amount of weight you use.
2) By progressively decreasing the amount of time it requires to perform a certain amount of workout (work density).
3) By carrying each set to a point of total failure.
Other details: can vary from 30-60 seconds or 1-2 minutes or 3-5 minutes. High intensity training is short-lived and can produce mindboggling bursts of muscle for 4-weeks but needs to be cycled on and off into a yearly plan. High intensity training is brutally hard, which is the reason it cannot be carried on for long periods of time. Until you either experience it yourself or watch someone else do it, you can’t possibly appreciate it.
Untapped Target #3 – High Frequency Lifting
The reason it works: more frequent stimulus and specific attention to each muscle fiber.
How to make it work: train each body part with up to 3-5 workouts per week.
Methods you can experiment with: Experiment with a variety of different loads, rep ranges, rest intervals, and movement patterns.
You will not be able to lift heavy weights each day or else the joints and nervous system would be overtaxed. An example is training a body part 3 times in a week, while incorporating a heady day, medium day and a light day; using all different exercises, sets and reps.
Rest intervals: On the heady day of 4 sets of 6-8 reps you could take 2 minutes. On the medium day of 3 sets of 8-10 reps you could take 90 seconds rest and on the light day of 2 sets of 25 you can take 30 seconds rest.
Untapped Target #4 – Significant Amounts of Unilateral Lifting
The reason it works: it’s harder for the body to recruit the high threshold motor units (growth fibers) during bilateral movements than during unilateral exercises. Beginners often hit a plateau because of an inefficient nervous system so they can’t recruit the high threshold growth fibers. People with longer limbs experience the same difficulty in recruiting their high threshold motor units.
How to make it work: incorporate 3-week training blocks of pure unilateral (one arm or one leg at a time) movements to better recruit the nervous system and ultimately improve the recruitment of the high threshold motor units when returning to bilateral movements.
Methods you can experiment with: Don’t drop all of your bilateral work and use this method sparingly, especially if you’re not a beginner or have shorter limbs. Here are unilateral exercises to target each side independently or alternatively: alternating lunge, 1 leg-curl, 1-leg deadlift, 1-leg squat, step ups, 1-leg hop, 1-leg pres, 1-leg stiff leg deadlift, 1-leg back extension.
Other details: Better training and regular inclusion of unilateral training will optimize bilateral training and maximize the high threshold motor units for growth.
Untapped Target #5 – Escalating Build-Up Running
The reason it works: with each interval, the duration of the sprint and jog increases in length. This is my personal favorite fat-burning strategy, even more preferred over interval training which involves alternating high-intensity cardio with low-intensity cardio for set periods of time.
How to make it work: I like to do approximately 10-15 minutes of Escalating Build-Up Running at the end of each weight-training workout or before each weight-training workout or both if I need a more aggressive fat-burning strategy. I save my full-blown 45-60 minutes fat-loss cardio sessions for days I’m not doing any weight training.
Methods you can experiment with: Practice Escalating Build-Up Running either before or post weight-training or both. Here’s what I do: I begin running at 5.0 mph (at a 2.0 grade) and increase the speed 0.5 mph every 1-minute. At 10-minutes you’ll be over 75% of your max heart rate and running around 10.0 mph! This is VERY challenging and will take a few weeks or months to build up to if you’re cardio conditioning is poor. You can also increase the speed 1.0 mph every 2-3 minutes as a modified version of this workout.
Other details: This cardio protocol is advanced and challenging and will be a very stimulating warm-up and an excellent way to keep your metabolism revved, appetite soaring and body-fat levels minimal; which are all factors contributing to maximal muscle growth.
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