By Sean Lentz
10 Simple Tips for Explosive Muscle Growth
1. Eat big
Eating like a fairy won’t build muscle. Quit worrying about your four-pack and up the calories. No matter how much or how hard you’re lifting, if you’re not eating enough, you won’t grow.
2. Lift big
Add weight to the bar! Doing endless reps with light weights and chasing “the pump” won’t get you anywhere except exactly where you were last year. Your training should focus on the 1-7 rep range (80-100 percent of your 1-rep max). Some work in the 8-12 rep zone is okay, but anything over 12 reps is useless.
3. Lift fast
If you’re not trying to accelerate the bar through the entire concentric phase of the lift, you might as well not lift at all. Exploding on the concentric (concentric equals lifting, eccentric equals lowering) portion ensures you’re recruiting the biggest and strongest muscle fibers with the most potential for growth.
4. Focus on compound movements
Big movements such as squats, deadlifts, bench presses, chin-ups, rows, and military presses should be the foundation of your training. Doing endless isolation exercises like curls and tricep pushdowns won’t cut it.
5. Lift through a full range of motion
This means no quarter squats, half-benches, or two-inch chin-ups. Check your ego and work the movements through their full range of motion. You’re only cheating yourself of potential strength and growth.
6. Don’t train to failure
Train for success, not failure. Failing on a rep (starting the lift but not finishing due to fatigue or too heavy a weight) puts considerable stress on the central nervous system. This will make recovering from your workouts more difficult and can lead to over training.
7. Train each muscle group at least twice a week
If you’re not stimulating your muscles often enough, you’re not giving them a reason to adapt and grow. Try following the popular upper-lower split, with two days per week devoted to lower body and two days per week to upper body.
8. Progressive overload
Always try to make progress from one workout to the next, in one form or another. Increasing the stress you place on the body tells it that it needs to adapt and put on mass. You can progress in many different ways, such as adding more weight to the bar, doing more reps with the same weight, doing more sets, or lifting the same weight faster than your previous session.
9. Get in enough volume
Not only is the weight, frequency, and speed at which you lift important to maximize hypertrophy, you also need sufficient volume (overall reps). For maximum growth, 20-40 reps per muscle group is ideal.
10. Do a high-speed movement before your main lifts
Things like clap push-ups before bench presses and vertical jumps before squats is a great way to amp up the nervous system. This will activate your fast twitch muscle fibers, priming them to fire when you start your mains lifts. Do 3-4 sets of 3-5 reps.
Views 1236 Comments 2
|12-16-2011, 10:53 PM||#3|
Join Date: Feb 2011
Training Type: Bodybuilding
Fav Exercise: Chin Ups
I like how hes suggesting an upper/lower split. IMO they're under rated.
"The only person you are destined to become is the person you decide to be." -Ralph Waldo Emerson
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