The Bag of Muscle Tricks
Ten ways to gain muscle and strength, fast
By Alwyn Cosgrove, C.S.C.S.
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6. Waveloading
How to do it: Find your five-rep max and follow these guidelines:
Do four repetitions.
Rest for three minutes.
Increase the weight by 5% and do three reps.
Rest for three minutes.
Increase the weight by 5% and do two reps.
Rest for three minutes.
Repeat the process, but start with a weight that's about 5% heavier than the one used in your first set.
Why it works: In the second set, your muscles' nerves are highly activated from the heavy load of the first set. This allows them to recruit more muscle fibers than usual, allowing you to lift even heavier weights.
7. Cluster Repetitions
How to do it: Choose a weight you can lift at most 2-3 times (about 80% of your one-rep max). Then perform 10 sets of one repetition, resting 30 seconds between each set.
Why it works: It allows you to perform 10 repetitions with a weight you can usually lift only two times. So it works more total muscle fibers than is typically
possible. Combine this with Diminished-Rest Interval Training for maximum muscle-building effect.
8. 6-1 Principle
How to do it: Take your seven-rep max and do six repetitions. Then rest for 3-5 minutes. Then increase the weight until it's about 90% of your one-rep max. Do one repetition and rest 3-5 minutes. Repeat the procedure, but this time do six reps with a weight that's about 2% to 3% heavier than your six-rep max. For your one-rep set, choose a weight that's about 2% to 3% heavier than your max. (Congratu-lations, you set a new
personal record.)
Why it works: In the one-repetition set, your muscles are expecting to do six repetitions, so it doesn't seem as hard. In the six-repetition set, your muscles are expecting a heavier load, which makes the weight seem lighter. The end result is a plateau-busting effort.
9. Inverted Sets and Reps
How to do it: Use this scheme if you've been doing three sets of 10 reps or a similar workout. Take your current set and rep scheme and flip it, so the number of sets you're doing becomes the number of repetitions, and vice versa. Instead of doing three sets of 10 reps, you'll do 10 sets of three reps. Since you're stopping at three reps instead of 10, you need to rest only about 20-30
seconds between sets.
Why it works: Inverting your workout allows you to do the same number of total repetitions but increases the average amount of force your muscles apply to the weight.
10. Half-Volume
How to do it: Cut in half
the number of sets you
normally do.
Why it works: If none of the other muscle tricks work for you, your muscles are probably overtrained. By reducing the demand on them, you'll allow them to recover. Another option: Take a week off.
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