Methods for More Muscle Mass and Strength
Ten tricks to shattering strength records, breaking plateaus and packing on muscle mass.
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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.
