Tips For Weight Trainers

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.

Here are a couple of tips to get you going in the right direction:

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. Vary exercises – change up the exercises you do so that you aren’t always using the exact some muscles. Varying the angle of the exercise like incline press helps as well.

3. Take shorter rests – taking shorter rests between exercises makes your muscles work much more intensely as it has had less time to recover.

4. Pre exhaustion – The weakest muscle in an exercise involving two or more muscles will always fail first. This means it will fail before you have the chance to exercise the main muscle to exchaustion. To overcome this, focus on tiring out the main muscle before doing the exercise with both muscles working together.

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. Employ forced reps – this involves completing one or more final reps after the point of failure has been reached. You will need the assistance of an experienced helper to attempt this.