45 new training techniques. Let them help you build muscle.
Increase strength and muscle
#1 Use the differential group approach for best results. Use a weight that you can only complete 1 or 2 times, do it with all your strength, then put the weight down and rest for 10 seconds, then do 10 times with a moderate weight. The "net" weight you perform during these 11 to 12 reps is greater than the weight used for one consecutive set, which allows you to obtain the best training results.
#2 Trick your nervous system. Training opposing muscle groups into supersets can help you better manipulate your body's conduction system, allowing you to lift heavier weights. This technique removes nervous system restrictions on muscle power. You can train with alternating emphasis, for example, first do a set of barbell bench presses, then do a set of rowing, and then rest for 60 to 90 seconds. After resting, do rowing first, then move into barbell bench press training. Remember: the number of sets you do should be an even number (2, 4, 6, etc.) to maintain balanced muscle development. This method works equally well with the biceps/triceps combo as well as the quadriceps/hamstrings combo.
#3 Add muscle isometric training without increasing training time. Perhaps the most overlooked form of muscle contraction is the isometric contraction. You can add isometric exercises between sets to increase the intensity of your training. For example, after completing a set of barbell bench presses, immediately take a lighter dumbbell, press the palms of both sides on the outside of the disc, press inward, contract for 5 to 10 seconds, then relax, and then repeat this action immediately . You can also use a training ball to complete this drill.
#4 Use plyometrics to push your body to its limits. Are you eager to improve your press or squat performance? Doing 30 seconds of plyometrics before training can improve your performance by 10 to 20 pounds (1 pound = 0.4536 kg). Before doing squats, stand on a bench, then jump off. When your feet touch the ground, immediately use explosive force to jump up as high as possible. Repeat 2 times. Before doing the barbell bench press, warm up by doing 2 explosive push-ups (hands should be a few inches off the floor at the end of the ascent).
#5+#6 IFBB professional bodybuilder (Sean Ray)
Develop a competitive attitude. I often think of my training partner as my enemy, someone I want to beat in the gym. My goal is to be the best athlete I can be. If there was one person ahead of me, my mission would be impossible. This attitude is what has helped me to be at the top of this sport.
Fight against weakness. If you feel you are already strong, then focus your attack on those areas where youon the shortcomings. After a few days of rest, when you have more energy, train the weak areas of your body and let them catch up.
#7 Use a training ball to help you improve. Most bodybuilders are reluctant to train with training balls because it is difficult to control the stability of the body when using training balls, so they have to use lighter weights, so that the muscles are not stimulated as strongly as during normal training. Here's how to use a training ball to increase the strength of your accessory and trunk muscles. Take the dumbbell bench press as an example: first do a set of heavy loads (6 to 8 reps) on a horizontal bench, and then immediately do a set of dumbbell presses on a training ball with a weight you can do 8 to 10 times. By this time, your chest muscles are already fatigued, and using a lighter weight during the press is enough to exercise the pre-fatigued chest muscles. This will achieve the purpose of exercising the auxiliary muscle groups.
#8 Train like a weightlifter. Every few months, you should spend 2 weeks doing high-intensity, low-rep training to break through your training plateau. Use heavy weights and do 4 to 6 reps per set, resting for 3 minutes between sets. Pay attention to doing more reps (5-6 sets) in compound exercises (squats, bench presses, rowing), while doing relatively fewer reps in isolation exercises (flexions, extensions, curls, and flyes).
#9 Do a styling session after every workout. Not only will this increase your confidence, but it will also improve the density and quality of your muscles. Plus, it helps your neuromuscular connection, making your muscles grow more precisely and easily. After each exercise, stand in front of the mirror and do a peak contraction of every muscle in your body for 15 to 30 seconds. Repeat 3 to 4 times.
#10 Try adding extreme groups. Spend 3 weeks increasing your training sets by 50%, twice a year. After 3 weeks, rest for 4 days and then return to normal training. The additional sets stimulate new muscle growth, and the rest afterward allows the body to fully recover. For example: If you normally do 12 sets for chest and 16 sets for back, increase them to 18 and 24 sets respectively.