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Methods for More Muscle Mass and Strength

Ten tricks to shattering strength records, breaking plateaus and packing on muscle mass.

5. Partials

HOW TO DO IT:

Choose a weight that's about 10% to 20% greater than your six-rep max. But instead of doing a full repetition, lower the weight about one-fourth of the way down before lifting it back to the starting position. Do 3-4 sets of 4-6 repetitions, resting three minutes between each set. (Use a spotter.) Follow that up with 1-2 regular sets of 4-6 repetitions using a weight that's a little heavier than the amount you could normally lift for 4-6 reps.

WHY IT WORKS:

It preps your body for heavier weight because it allows you to overload the part of the lift where you're strongest, without being limited by the portion of the movement where you're weakest. 

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.

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