Add Intensity To Your Muscle Building Workout

One of the hardest things facing bodybuilders these days is how can they be absolutly sure that your recruiting all three groups of muscle fibers and exhausting them during any given exercise. It's only by achieving this that muscle gains can be maximised.

The simple answer to this question? You have work beyond failure and work at a higher level of training intensity then your previous workout . Doing this also guarantees that your workouts remain challenging and continue to engender progress over time effectively reducing the likelihood of regression.

But how do intensify your training? It's easire then you may think. Fortunately there is a tried and true path to follow:

1. Increase the resistance - increasing the weight or the amount of repititions in meaningful increments ensures the muscle is pushed beyond its previous point of failure.Which make sure your progressing the muscle building process. Aim to increase the weight when you hit six to eight reps and failure does not occur.

2. Change up the movement - to achieve the most gains all the muscle fibre in a body part must be trained. Changing the angle of a movement (e.g to incline bench press) or a completley different variation of any exercise will stimulate growth.

3. Reduce your rest intervals - giving the muscles less time to recover before exposing them to further work has the effect of increasing intensity. This strategy also creats an oxygen debt and keeps fat burning hormone levels high in the blood stream.

4. Pre-exhaustion - when an exercise involves two or more muscles groups the weakest one will prevent you from working the primary muscle to failure. The answer is isolation. First isolate and tire out the primary muscle group before moving on to an exercise that works the second group of muscles to failure.

5. Introducing super sets - this involves performing two exercises for the same muscle group without a rest interval or atleast a small one. This means you have to utilize every possible muscle fiber, stimulating greater growth.

6. Use partial reps - at the point of failure you won't be capable of completing the entire range of movement for any given exercise. So completing a partial rep with a small range of motion will still work your muscles beyond failure. This technique is especially useful for advanced bodybuilders because it allows them to increase the intensity without adding extra routines that could cause overtraining.

7. Isometric contractions - involves holding the weight perfectly still at the point of failure to stimulate a static muscle contraction.

8. Utilize forced reps - completing one or more final reps after the point of failure is reached. You'll need some assistance from an experienced helper to for this.

Once you've added these techniques to your training you'll know you've done your best to maximize muscle growth.