Gaining New Muscle Decoding Intensity Techniques

1. Gaining New Muscle: Decoding Intensity Techniques Ask any fitness expert and he will vouch for the fact that the secret of building big, strong muscles lies in putting consistent new stress on your muscles. Those wimpy light workout sessions will be of absolutely no use if you are not ready to travel that extra mile. If you are into some serious bodybuilding, then you might have known by now that shocking your muscles constantly is a key to build strong muscle. Lifting the same weights peppered with long rests in between the sessions and never putting added stress to your muscle would definitely lead to the ‘plateau effect’. There is no coming back from there. And it is where the role of high intensity training techniques comes to the fore. There are a few sure shot methods which, if implemented strategically, can increase your intensity. Of them, forced reps, super sets, descending sets, partial reps, doing sets to failure, tri-sets and compound sets are a few . Let’s get talking about forced reps first. Usually done at the completion of a set, they often involve the help of a workout partner but if you are a serious bodybuilder you can easily do it on your own. If you are into bench presses then once you have performed as many reps then you can do it without any assistance from a spotter. Again the secret lies in the fact that the body requires some sort of prior competency before it can adapt itself in mastering technique before moving to higher weights or increased volumes. Just stick well to the basics and treat every opportunity in the gym to excel and you will find the magic happening. Now let’s talk something about super sets. Any fitness expert will tell you that it is two exercises done back to back without resting. But then again there are two ways to do this. You can either begin with the exercise which involves the same body part such as doing superset triceps extensions with triceps press down. The other way to go about doing this is that you can superset Bench Presses with flyes. That way you can work up your chest muscle. Stimulating new muscle growth through tempo training is another awesome way which involves increased time under tension. Prolonged tension leads to local muscular fatigue and accumulation of lactic acid which further drives psychological and hormonal adaptations resulting in substantial muscle gains. Coupled with it is isometric training which allows you to tweak your nervous

2. system in order to create a shock which results in increased neuromuscular activity. It also increases spinal and muscular loading, and enhances your mental confidence. Talking about high intensity bodybuildingtechniques, you may also try descending sets for adding intensity to your workouts. The procedure for this as follows: you begin your weightlifting exercise with a certain amount of weight which is lifted by your partner/trainer when you no longer can do another rep with that weight. The crux here is that even though you are actually lifting lesser amount of weight, the relaxing period in between your session is cut off from the scene. By decreasing the weight subsequently, you can do as many reps as you may please to do. You can end doing as many rounds of this but take my word going beyond three rounds is an humongous ask in itself. No matter how important the training technique is, bodybuilding has always been about eating and resting better. It might sound childish and oft repeated a statement but the bottom line is that you just can’t afford to outrun a poor diet. Whether you are aiming for fat loss or muscle gain – nutrition is a vital factor. Taking proper rest is another important factor in bodybuilding which is often ignored. If you think that training day in day out is going to make a difference then you are headed for grave disappointment. Cracking a fine balance between technique, motivation and quality is the corner stone of a high intensity bodybuilding technique. More often than not, people are under the impression that burning more calories is better and that more sets of weights, more reps lead to the desired result. Now, while no one can deny the role of increased volume of weights in bringing out the desired result but you just cannot ignore the road to recovery. Active rest, mobility training and proper nutrition – never ignore this triumvirate. Ask any successful athlete at the top and they will tell you that the key to their success lies not only in training harder but also in resting and recovering harder. To cap it all, the whole idea of high intensity muscle gaining technique lies in scientific training, adequate nutrition and most importantly sticking to the basics. Just be patient and follow these points and you will walk out of the gym laughing.