Build Muscles Mass Fast By Applying These Techniques
July 10, 2009 by healthyguy
Filed under Mens Health
Stressing your muscles in different ways is one of the keys to continuous and uninterrupted growth to build muscles mass. If you do the same session again and again your muscles become very familiar with that particular stress and bit by bit the sessions effectiveness at stimulating muscle growth will decrease. Fortunately there are a few easy things we can do to shake things up a bit build muscles mass and get your muscles growing again.
1) Continuous/Progressive Overload. Well actually this should be done as a matter of course. You may either keep increasing the amount of weight you lift or try to do more reps. A combination of the two is fine also
2) Giant sets. This is done by following one set of an exercise with another exercise that targets the exact same muscle group. For example, squats followed immediately by leg extensions. You may then break for a couple of minutes and do another a set.
3) A superset is where you do one normal set and then straight afterwards you do another set for that muscles opposing partner muscles. An awesome pump is often generated after doing these sets. Such as, rows after bench presses, barbell curls after doing tricep extensions.
4) Reps that are forced. On a regular set, instead of failing on the last rep you basically get a friend to asisst you in completing the final rep and then to help you in doing a further 2 or 3 reps. The help should be very little and only just enough to allow you to complete the reps.
5) Negatives. This is when you complete a regular set to failure and then with the assistance of a buddy do another rep but this time you have to lower the weight with no assistance under complete control yourself.
6) Drop set exercises. After doing a regular set to failure lower the weight and do a few more, lower the weight again and do more reps and so on. This is a very intense technique that creates a real burn and can help build muscle mass a great deal.
This is just a start on the different varieties of exercise that can be done to build muscles mass but be warned these can leave you feeling quite sore for the next few days so always ensure that you allow sufficient rest between exercises.
