Switchup app12/22/2023 ![]() You don’t need big weights on the second set, your focus should be on muscle contraction. You complete your bench press as usual, but immediately after you hit out a strict set of dumbbell flys. One of the best examples would be bench press-flat bench flys. One of the most effective ways to promote growth in a stubborn muscle group is to follow a big compound exercise with an isolation movement. You can also cycle your workout days so that on the first day of your workout week you focus on a different muscle group. For example, you shouldn’t do biceps Monday then back Tuesday – you need your biceps as a secondary muscle in all your back (pulling) exercises. One point to remember though when switching, always make sure you give each muscle group enough rest – keeping in mind that the muscle group may be hit as a secondary. But like everything else in your routine, you’ll benefit from change. In general, you should work your weakest muscle groups at the beginning of the week when you have the most energy. One of the most popular types of drop sets is “down the rack” dumbbell bicep curls where you start off at a normal curl weight and move down the rack, going to failure on each set.Ĭhanging the order of your workout days can have a big impact on results. You can do anywhere from 3-6 sets in total. ![]() Do a set until you can’t perform another rep, drop the weight, do another set, drop the weight…and so on. Drop sets work by forcing more reps out by dropping weight off gradually, this forces more blood into the target muscle group and causes more muscle tearing, which promotes more growth after the repair of muscle tissue. Many experienced bodybuilders never do the same workout twice.ĭrop sets are one of those shock techniques that if done correctly can blast you through a tough plateau. To continue to grow you need to hit your target muscles with a wide array of exercises. They cut out exercises they “don’t like”. A lot of weight trainers get stuck into the same exercises week in week out. When you’ve been using the same routine for a while it’s easy to get stuck in a rut, you think you’re training hard but your intensity level has been dropping slowly without you knowing it.Įach muscle group has a variety of different exercises that can be used to train it. Other ways you can increase the intensity of your workout are decreased rest times, circuits, forced reps etc. Drop sets, supersets, negatives and slow reps are all classic examples. A lot of the techniques mentioned in this article increase the intensity of your workout. I have put this one at the top because I believe it is the most important. Here are 15 techniques you can use to switch up your routine and build more muscle!ġ5 Ways To Switch Up Your Muscle Building Routine So what can you do to switch up your routine and blast through plateaus? There are plenty of techniques used by the pros to stimulate muscle growth. Using their experience they know exactly what type of training and diet they need to build muscle or burn fat. Professional bodybuilders cycle their workout continuously, change their exercises and add advanced training techniques. Regular changes in your workout are essential for long term growth. Once your body adapts to the stress level of your current routine it will see no need to keep growing. The human body adapts to the stress too fast. If it was that simple, we’d all be massive!Īs experienced lifters know, you’re not going to get continuous growth using the same program, week in week out. Increase to X weight, your body grows more muscle to cope. Lift X weight, your body grows more muscle to cope. The whole process of building muscle is about your body adapting to increasing loads and stress. You know what I’m talking about, you’re not getting bigger, you’re not getting stronger, no matter how hard you train. The body’s fast adaptation to change is the reason why bodybuilders and strength athletes experience “plateaus”. No matter what we throw at it, it adapts, and it adapts quickly.
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