4 Bodybuilding Exercises For Guaranteed Muscle Gain
1. Drop SetsDrop sets are a technique where you perform an
exercise and then reduce the weight and continue for more reps
until you reach failure. They can be performed with any exercise
that involves moving weight around, like the bench press. Free
weights are even easier.
The reason why drop sets are so effective is that in any given
set, you are only recruiting a certain amount of muscle fibers.
Reducing the weight and going lighter engages different muscle
fibers, which helps muscles achieve growth that couldnt be achieved
by sticking with the same weight.
Typically, you drop off 10 to 30% of the weight per set. The
primary focus of drop sets is to shock the muscle by adding stress
to a standard set. This added stress induces hypertrophy within the
muscle amplifying muscle growth, Valeria Fazio advises in an All
Max Nutrition article.Read more:
http://www.cheatsheet.com/health-fitness/4-bodybuilding-exercises-for-guaranteed-muscle-gain.html/?a=viewall#ixzz3f1A9QZt9
2. Work-Stretch SetsA work-stretch set is a fancy name for
stretching in between your lifting sets. Its a simple technique,
but one that works wonders for your body. Stretching between sets
counteracts the muscle stiffness that lifting can cause, keeping
you flexible and loose.
When stretching is properly integrated into a weight-training
program, it can actually speed up your muscle growth; it stretches
the connective tissue that surrounds the muscles and enables the
muscles to grow bigger and stronger. It also improves the shape of
your muscles and is a major player in injury prevention.
It is the ultimate for preventing injuries; in fact, at least
50% fewer over-extension injuries are reported with athletes who
use a regular stretching routine compared to those who dont, Brian
Klepacki, MS, CISSN, CSCS explains.
Try to stretch your whole body equally throughout your workout,
as focusing on only one part of your body could cause an
imbalance.
3. SquatsSquats are almost always recommended and for good
reason: they work. Squats are one of the most effective exercises
you can do, using weight or body weight. Squats call for the use of
your whole body, not just your legs.
As a heavy, compound exercise, it takes a lot of core power to
push through a squat, making it a must-do exercise for six-pack
chasers. Unlike most other exercises that involve big weights,
squats help improve flexibility, especially when you go for the
full, deep squat.
And, most obviously, squats put on the muscle. Its one of the
best exercises for building and trimming. Because your leg muscles
are so large, working them with squats will leave your body burning
calories even after your workout.
4. SupersetsSupersets involve doing two exercises, one after the
other, with no rest in between. You can either superset within the
same body part or you can train two different body parts. Research
suggests lifting in supersets can be just as effective as normal
sets at building strength while adding an additional cardio
component.
Typically, youd do three or four supersets in this fashion,
resting between each superset. This is a very common practice as a
means of exhausting a single muscle group to promote the muscle
fiber breakdown that can lead to muscle growth, said Joe Wuebben
and Jim Stoppani, PhD in their book, Stronger Arms and Upper
Body.
Unlike a straight set, supersets require your body to lift twice
as much weight in the same amount of time, keeping your heart rate
up. Because of this, supersets provide a better cardio workout than
other traditional lifting techniques.
